Natural Glute Ham Raise
How to do the Natural Glute Ham Raise with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Calves, Glutes, Lower Back
Body Only
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.
Log it, see it on your body.
Every Natural Glute Ham Raise set you log feeds Ascend's anatomy heatmap — so your hamstrings volume is visible at a glance — and counts toward your bodyweight-strength tier.
More hamstrings exercises
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