Natural Glute Ham Raise
Natural Glute Ham Raise is a compound strength exercise using body only that trains the hamstrings.
StrengthBody OnlyIntermediateCompoundPull
Primary muscles: Hamstrings
Secondary muscles: Calves, Glutes, Lower Back
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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Natural Glute Ham Raise from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Hamstrings volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
