How to Do Natural Glute Ham Raise
Start and end of one clean rep of Natural Glute Ham Raise.
Quick facts
| Primary muscle | Hamstrings |
|---|---|
| Secondary muscles | Calves, Glutes, Core |
| Equipment | Bodyweight |
| Category | Strength |
How to perform 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
- Hamstrings (primary): bends the knee and extends the hip through hinges and pulls.
- Calves (secondary): points the foot to power push-off and steady the ankle.
- Glutes (secondary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
- Core (secondary): braces the trunk and resists twisting to protect the spine.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
Form tips
- Lead with the hips, keep a soft knee and hold a long, flat back through the hinge.
- Own the largest range you can control with clean form before you chase extra reps.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
Common mistakes
- Rounding the lower back to reach lower instead of hinging at the hips.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Natural Glute Ham Raise work?
Natural Glute Ham Raise mainly works the hamstrings, with the calves, glutes, core helping as secondary movers.
What equipment do I need for Natural Glute Ham Raise?
None — Natural Glute Ham Raise is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Natural Glute Ham Raise?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
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