Exercise library · Hamstrings

How to Do Natural Glute Ham Raise

Step-by-step instructions, muscles worked and workouts that use the natural glute ham raise.

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.