Natural Glute Ham Raise
Muscles worked
Instructions
- 1Using 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.
- 2This will be your starting position. Lower yourself under control until your knees are almost completely straight.
- 3Remaining in control, raise yourself back up to the starting position.
- 4If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Natural Glute Ham Raise
The natural glute ham raise is an advanced exercise that heavily targets the hamstrings by combining knee flexion with hip extension, performed on a glute-ham bench or an improvised setup with the ankles anchored under a fixed support. Kneeling with the ankles locked and the body straight, you lower slowly while resisting with the hamstrings until you're almost touching the ground, then rise back up by strongly contracting those same muscles to return to the start. It's one of the most demanding hamstring exercises, since it works this muscle group as both a knee flexor and a hip extensor, a dual role rarely trained this intensely by other exercises. Reserved for lifters with a solid strength base, it can be assisted with a band or a partner until the required strength has been built.
check_circleBenefits
- check_circleTrains the hamstrings in their dual role as knee flexor and hip extensor
- check_circleBuilds exceptional hamstring strength and hypertrophy
- check_circleAlso strengthens the glutes, calves, and lower back
- check_circleCan be done with minimal equipment if adapted
lightbulbExecution tips
- lightbulbStart with band or partner assistance if needed
- lightbulbDescend as slowly as possible, resisting with the hamstrings
- lightbulbKeep the body aligned from head to knees throughout the movement
- lightbulbUse your hands to cushion the bottom if you can't yet rise back up alone
warningCommon mistakes
- warningAttempting it without assistance before having the required strength
- warningBreaking body alignment by bending at the hips
- warningDescending too fast without control, losing the resistance effect
- warningSkipping a hamstring warm-up before this demanding exercise
helpFrequently asked questions
Is the natural glute ham raise beginner-friendly?expand_more
No, it already requires solid hamstring strength; use assistance until you can perform it unaided.
How is it different from a standard leg curl?expand_more
It works the hamstrings both as knee flexors and hip extensors, unlike a leg curl which only isolates knee flexion.
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