LiftSetsLiftSets / Exercises / Natural Glute Ham Raise
Natural Glute Ham Raise
Works the hamstrings. Helped by the calves, glutes and lower back.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
hamstringscalvesgluteslower back
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Body only |
|---|---|
| Level | Intermediate |
What to think about
- Hips stay straight. The body moves as one piece from the knees.
- Lower as slowly as you can.
- Catch yourself with the hands and push off lightly to come back up.
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.
Other exercises for the hamstrings
- Floor Glute-Ham Raise
- Good Morning
- Good Morning off Pins
- Hanging Bar Good Morning
- Kettlebell One-Legged Deadlift
- Lying Leg Curls
- One-Arm Kettlebell Swings
- Reverse Band Sumo Deadlift
Track it in LiftSets
Log Natural Glute Ham Raise with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store