Legs / Intermediate / Compound (multi-joint)

Natural Glute Ham Raise

A bodyweight exercise for the hamstrings, with the calves, glutes and lower back assisting.

At a glance

Primary

Hamstrings

Secondary

Calves, Glutes, Lower back (erectors)

Equipment

Bodyweight

Movement pattern

Knee flexion, Hip extension

Level

Intermediate

Type

Legs, Compound (multi-joint)

How to do it

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.

Common mistakes

• ✗ Dropping down without control.

  Why it hurts: The hamstrings are loaded hard while lengthening; losing control can strain them.

  ✓ Instead: Lower as slowly as you can, use your hands to catch and push back, and add range over weeks.

• ✗ Bending at the hips to make it easier.

  Why it hurts: The hamstrings stop working at length, which is where sprinters need strength.

  ✓ Instead: Keep a straight line from knees to shoulders as you lower.

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