Natural Glute Ham Raise

An intermediate strength exercise for the hamstrings, calves, glutes and back, done with a bench or box.

Movement guide

Natural Glute Ham Raise

Demand · source-assignedMedium (unreviewed)

Equipment requiredBodyweight + A bench or box

Muscle focusHamstrings · Calves · Glutes · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Glute bridge demonstrated on the 3D figure

3D demoGlute bridgeBeginner · No equipment

Similar move, beginner grade.

This move

Natural Glute Ham Raise demonstrated on the 3D figure

3D demoNatural Glute Ham RaiseIntermediate · A bench or box

Intermediate grade (source-assigned).

Harder option

Glute-ham raise demonstrated on the 3D figure

3D demoGlute-ham raiseAdvanced · Other / check instructions

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Calves, Glutes, Back.

Equipment

A bench or box

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Hip-hinge practice demonstrated on the 3D figure

3D demoHip-hinge practiceBeginner · No equipment

Reverse hyperextension demonstrated on the 3D figure

3D demoReverse hyperextensionAdvanced · A bench or box

Single-leg glute bridge demonstrated on the 3D figure

3D demoSingle-leg glute bridgeIntermediate · No equipment

Band Good Morning demonstrated on the 3D figure

3D demoBand Good MorningBeginner · A band

Band Good Morning (Pull Through) demonstrated on the 3D figure

3D demoBand Good Morning (Pull Through)Beginner · A band

Full Nordic curl demonstrated on the 3D figure

3D demoFull Nordic curlExpert · An anchor point

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Questions people ask

What muscles does the Natural Glute Ham Raise work?

Mainly the hamstrings, with help from the calves, glutes and back.

What equipment do I need for the Natural Glute Ham Raise?

A bench or box.

Is the Natural Glute Ham Raise good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Glute bridge.

What is an easier alternative to the Natural Glute Ham Raise?

Try the Glute bridge. It works similar muscles at a lower grade.

How do I make the Natural Glute Ham Raise harder?

Progress to the Glute-ham raise, or add load, range or slower lowering once your form is solid.