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.
Looping demonstration — tap play to watch the full 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.
Details
Related legs exercises
Browse all legs exercises, read our best leg exercises guide, or return to the exercise library.
Training for weight loss? Pair your workouts with our free meal plans.
Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
Your health journey starts here.
Comprehensive telehealth, science-led transformation, and personalised wellness — designed around the medication you're already on.