Natural Glute Ham Raise

The Natural Glute Ham Raise is a intermediate compound movement that activates 4 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.

strengthintermediatebody onlypullcompound
Natural Glute Ham Raise - starting position

Starting position

Natural Glute Ham Raise - ending position

Ending position

Muscles Worked

Primary Hamstrings
Secondary Calves Glutes Lower Back

The hamstrings handles the primary load during this movement. The calves and glutes and lower back assist as stabilizers throughout the range of motion.

How to Natural Glute Ham Raise

  1. 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. 2

    This will be your starting position. Lower yourself under control until your knees are almost completely straight.

  3. 3

    Remaining in control, raise yourself back up to the starting position.

  4. 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.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

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Frequently Asked Questions

What muscles does the Natural Glute Ham Raise work?

The Natural Glute Ham Raise primarily works the Hamstrings. Secondary muscles include the Calves, Glutes, Lower Back, which assist during the movement.

Is the Natural Glute Ham Raise good for beginners?

The Natural Glute Ham Raise is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Natural Glute Ham Raise?

You need no equipment — just your bodyweight to perform the Natural Glute Ham Raise. This makes it ideal for home workouts.

Track Your Progress

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