GymPlan AINatural Glute Ham Raise
Natural Glute Ham Raise is an intermediate compound bodyweight exercise that mainly works your hamstrings, with help from your calves, glutes and lower back.
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.
Muscles worked
Sets and reps
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
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Start your free trialNatural Glute Ham Raise alternatives
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What muscles does the natural glute ham raise work?
It mainly works your hamstrings; your calves, glutes and lower back assist.
How many sets and reps of natural glute ham raise should I do?
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
Is the natural glute ham raise good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.