Natural Glute Ham Raise

How to do the Natural Glute Ham Raise

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.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	calves, glutes, lower back
Equipment	no equipment
Difficulty	intermediate
Type	compound

Train the same muscles a different way

6 alternatives for the same hamstrings, with and without kit.

Dumbbell Clean Dumbbell Alternating Hang Clean Kettlebell Double Kettlebell Alternating Hang Clean Kettlebell Kettlebell Dead Clean Kettlebell Kettlebell Hang Clean Kettlebell One-Arm Kettlebell Swings Kettlebell

Easier than the Natural Glute Ham Raise

Same movement pattern, lower entry difficulty — work up from here.

Smith Machine Stiff-Legged Deadlift beginner · Machine Stiff-Legged Dumbbell Deadlift beginner · Dumbbell Ball Leg Curl beginner · Exercise Ball

Harder than the Natural Glute Ham Raise

Split Snatch expert · Barbell Reverse Band Sumo Deadlift expert · Barbell Power Snatch expert · Barbell

Superset the Natural Glute Ham Raise with

Opposing quads work — alternate sets without extra rest.

Freehand Jump Squat quads Bodyweight Squat quads Bodyweight Walking Lunge quads Barbell Full Squat quads

Common questions

What muscles does the Natural Glute Ham Raise work?

The Natural Glute Ham Raise primarily works the hamstrings, with the calves, glutes, and lower back as secondary movers. Alternating Hang Clean, Double Kettlebell Alternating Hang Clean, and Dumbbell Clean train the same muscle, across 9 equipment types.

What equipment do you need for the Natural Glute Ham Raise?

None — the Natural Glute Ham Raise is bodyweight, so it works at home, in a hotel room or outdoors. Alternating Hang Clean and Double Kettlebell Alternating Hang Clean also need nothing.

Is the Natural Glute Ham Raise suitable for beginners?

It is rated intermediate. Start with Smith Machine Stiff-Legged Deadlift, Stiff-Legged Dumbbell Deadlift, and Ball Leg Curl and work up.

Where should the Natural Glute Ham Raise go in a workout?

Early — the Natural Glute Ham Raise is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Freehand Jump Squat and Bodyweight Squat later.

Similar exercises

Alternating Hang Clean Kettlebell Double Kettlebell Alternating Hang Clean Kettlebell Dumbbell Clean Dumbbell Kettlebell Dead Clean Kettlebell Kettlebell Hang Clean Kettlebell One-Arm Kettlebell Swings Kettlebell