Natural Glute Ham Raise
An intermediate compound strength exercise that works the hamstrings, needing no equipment.
Starting position
End position
How to Do Natural Glute Ham Raise
- 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.
Muscles Worked
Alternatives to Natural Glute Ham Raise
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Floor Glute-Ham Raise
An intermediate isolation strength exercise that works the hamstrings.
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2
Glute Ham Raise
An intermediate compound powerlifting exercise that works the hamstrings, using a machine.
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3
Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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4
Double Kettlebell Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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5
Dumbbell Clean
An intermediate compound strength exercise that works the hamstrings, using dumbbells.
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6
Kettlebell Dead Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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7
Kettlebell Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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8
Power Clean
An intermediate compound strength exercise that works the hamstrings, using a barbell.
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9
Romanian Deadlift
An intermediate compound strength exercise that works the hamstrings, using a barbell.
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10
Snatch Pull
An intermediate compound strength exercise that works the hamstrings, using a barbell.
Frequently Asked Questions
What muscles do natural glute ham raise work?
Natural Glute Ham Raise primarily works the hamstrings. The calves, glutes and lower back assist as secondary muscles.
What equipment do I need for natural glute ham raise?
None. Natural Glute Ham Raise is a bodyweight movement you can do anywhere you have floor space.
Natural Glute Ham Raise: is it suitable for beginners?
Natural Glute Ham Raise is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of natural glute ham raise?
Floor Glute-Ham Raise, Glute Ham Raise, Alternating Hang Clean train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my natural glute ham raise reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; natural glute ham raise can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Natural Glute Ham Raise with AI
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