Natural Glute Ham Raise

A bodyweight exercise that targets the hamstrings and glutes by raising your torso from a kneeling position, using a support structure for control.

Instructions

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 or bench.
2. Maintain an upright posture with your hands either crossed over your chest or ready to grab something for assistance. This is your starting position.
3. Lower yourself under control by allowing your hips to flex and lean forward, descending until your knees are almost completely straight.
4. Use your hamstrings and glutes to raise yourself back up to the starting position, maintaining control throughout.
5. Repeat for the prescribed number of repetitions.
6. If you are unable to complete a rep, use a band, a partner’s assistance, or push off a box to aid in completing a repetition.

Tips

• This is an advanced movement that requires significant hamstring strength.
• Keep the movement slow and controlled to maintain tension in the hamstrings.
• Use assistance methods when starting out to build strength safely.
• Stronger hamstrings improve knee health and prevent injury.
• The negative (lowering) phase builds considerable strength when emphasized.
• Progress gradually as hamstring conditioning improves.