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Natural Glute Ham Raise

The Natural Glute Ham Raise primarily targets your Hamstrings, with support from Calves, Glutes, Lower Back. It requires bodyweight and is best suited to intermediate lifters.

Intermediate level · Equipment: Bodyweight · Compound · Pull

Primary muscles: Hamstrings Secondary muscles: Calves, Glutes, Lower Back

How to perform Natural Glute Ham Raise

  1. Step 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. Step 2. This will be your starting position. Lower yourself under control until your knees are almost completely straight.
  3. Step 3. Remaining in control, raise yourself back up to the starting position.
  4. Step 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.

Frequently asked questions

Which muscles are primarily targeted during the natural glute ham raise?

This exercise focuses almost exclusively on the hamstrings, specifically emphasizing the eccentric phase of knee flexion. It also requires significant isometric tension from the glutes and spinal erectors to maintain a neutral hip position.

What is the most common form mistake to avoid during this movement?

The most frequent error is breaking at the hips or piking to make the movement easier. Ensure the torso and thighs remain in a straight line from the knees to the shoulders throughout the entire range of motion.

How can a beginner progress toward a full natural glute ham raise?

Beginners should focus on slow, controlled eccentric lowers and use their hands to push off the floor for the concentric phase. Gradually decreasing the amount of hand assistance will build the necessary strength for unassisted repetitions.

Where should I place my hands during the descent?

Keep your hands in front of your chest, ready to catch yourself as you approach the floor. This allows for a safe transition into a push-off if you cannot complete the concentric portion of the lift with hamstring strength alone.

How should I program this exercise for optimal strength gains?

Due to the high eccentric load, start with 2 to 3 sets of 5 to 8 repetitions twice per week. Focus on increasing the duration of the lowering phase before adding additional volume or external resistance.

Sample sets & reps for Natural Glute Ham Raise

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Hamstrings exercises

  • Alternating Hang Clean — kettlebell
  • Ball Leg Curl — ball
  • Band Good Morning — band
  • Band Good Morning (Pull Through) — band
  • Box Jump (Multiple Response) — box

See all Hamstrings exercises →

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