Legs · Bodyweight · Compound · Intermediate

Natural Glute Ham Raise

Natural Glute Ham Raise, start position
Start
Natural Glute Ham Raise, end position
End
FrontBack
PrimarySecondary
Main muscles
Hamstrings
Also working
Calves, Glutes, Lower Back

How to do it

  1. 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.
  2. This will be your starting position. Lower yourself under control until your knees are almost completely straight.
  3. Remaining in control, raise yourself back up to the starting position.
  4. 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.

Swaps on other equipment

Each has the hamstrings as its main muscle and is also a pull, on a different piece of equipment.

Other hamstring exercises

Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake