Hominin · exercise
Natural Glute Ham Raise
Natural Glute Ham Raise is a intermediate strength exercise using body only. It works the hamstrings, with help from the calves, glutes and lower back.
intermediatebody onlypull movementcompoundstrength
- Main muscles
- hamstrings
- Also works
- calves, glutes, lower back
How to do 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Ball Leg Curl · exercise ball, beginner
- Lying Leg Curls · machine, beginner
- Platform Hamstring Slides · other, beginner
- Prone Manual Hamstring · other, beginner
- Seated Band Hamstring Curl · other, beginner
- Seated Leg Curl · machine, beginner
- Smith Machine Stiff-Legged Deadlift · machine, beginner
- Standing Leg Curl · machine, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).