Natural Glute Ham Raise
The Natural Glute Ham Raise is a compound strength exercise using only your body weight. It primarily targets the hamstrings, with the calves, glutes, and lower back working as secondary muscles. Suitable for intermediate lifters.
Primary Muscles
Secondary Muscles
Level
intermediateMechanic
compoundEquipment
body onlyCategory
strength
Instructions
- 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.