Natural Glute Ham Raise

How to do it

1. 01Using 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. 02This will be your starting position. Lower yourself under control until your knees are almost completely straight.
3. 03Remaining in control, raise yourself back up to the starting position.
4. 04If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.