How to Do the Natural Glute Ham Raise
💪 Hamstrings, Calves, Glutes, Lower Back🏋️ Body Only📊 Intermediate🏷️ Strength
How to perform it
- 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
The Natural Glute Ham Raise primarily targets your Hamstrings, with support from your Calves, Glutes, Lower Back. You'll need body only.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Natural Glute Ham Raise slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.