Natural Glute Ham Raise

HamstringsBodyweightIntermediateCompound

Natural Glute Ham Raise — finish position — Finish

Muscles worked

PrimaryHamstrings

SecondaryCalves, Glutes, Lower back

How to do it

01
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.
02
This will be your starting position. Lower yourself under control until your knees are almost completely straight.
03
Remaining in control, raise yourself back up to the starting position.
04
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.

In the app

Natural Glute Ham Raise needs no kit, so it appears whenever the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

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