Natural Glute Ham Raise
How to do the Natural Glute Ham Raise
- 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
This will be your starting position. Lower yourself under control until your knees are almost completely straight.
- 3
Remaining in control, raise yourself back up to the starting position.
- 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.
How to program the Natural Glute Ham Raise
Sets and reps
As a compound movement, the Natural Glute Ham Raise responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Natural Glute Ham Raise is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Natural Glute Ham Raise work?
The Natural Glute Ham Raise primarily targets the Hamstrings. It also recruits the Calves, Glutes, Lower Back as supporting muscles.
What equipment do I need for the Natural Glute Ham Raise?
You need Body Only. Difficulty level: Intermediate.
How many sets and reps of the Natural Glute Ham Raise should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
