Natural Glute Ham Raise
Learn how to do natural glute ham raise with a clear setup, controlled movement, and a technique you can repeat.
How to do natural glute ham raise
- 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.
- This will be your starting position. Lower yourself under control until your knees are almost completely straight.
- Remaining in control, raise yourself back up to the starting position.
- 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.
Natural Glute Ham Raise: muscles worked
Primary focus: hamstrings. Supporting muscles: Back.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do natural glute ham raise?
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. This will be your starting position. Lower yourself under control until your knees are almost completely straight. Remaining in control, raise yourself back up to the starting position.
What muscles does natural glute ham raise work?
Natural Glute Ham Raise primarily trains the hamstrings, with the back contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for natural glute ham raise?
Secure the feet and pad the knees before beginning the movement. Keep the hips controlled while the hamstrings bend and straighten the knees. Use assistance when needed to lower slowly instead of collapsing toward the floor.
What can I do instead of natural glute ham raise?
Related options include Single Leg Glute Bridge, Supported Single-Leg Calf Raise, Bodyweight Squat. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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