Natural Glute Ham Raise
The natural glute ham raise is a legs exercise that targets the hamstrings with body only. Watch the demo, then follow the step-by-step form guide below.
One rep, playing on a loop. Use the controls to pause it or scrub through the movement.
How to do the 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.
Want this in a plan?
Build a weekly routine around the natural glute ham raise and the rest of your legs work, matched to your goal and the equipment you have.
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Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
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