Natural Glute Ham Raise
How to do the Natural Glute Ham Raise with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Calves, Glutes, Lower Back
Body Only
How to do the Natural Glute Ham Raise
- 1
Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
- 2
This will be your starting position. Lower yourself under control until your knees are almost completely straight.
- 3
Remaining in control, raise yourself back up to the starting position.
- 4
If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.
Log it, see it on your body.
Every Natural Glute Ham Raise set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Natural Glute Ham Raise fits
The Natural Glute Ham Raise shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Natural Glute Ham Raise: common questions
What muscles does the Natural Glute Ham Raise work?
The Natural Glute Ham Raise primarily works the Hamstrings. It also recruits the Calves, Glutes and Lower Back as supporting muscles.
Is the Natural Glute Ham Raise suitable for beginners?
The Natural Glute Ham Raise is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Natural Glute Ham Raise?
None. The Natural Glute Ham Raise is a bodyweight exercise, so you can do it without any equipment.
Is the Natural Glute Ham Raise a compound or isolation exercise?
The Natural Glute Ham Raise is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Natural Glute Ham Raise with correct form?
Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture. Follow the full step-by-step above for the complete movement.
Log your Natural Glute Ham Raise sets, free.
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