Napra

Natural Glute Ham Raise

StrengthIntermediate HamstringsCalvesGlutesLower back Bodyweight
Natural Glute Ham Raise, step 1
1. Kneel with your ankles held by a partner or a sturdy object; straight from knees to head.
Natural Glute Ham Raise, step 2
2. Lower forward slowly as one straight line, braking with your hamstrings, hips not bending. Pull yourself back up (push off with your hands if needed).

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.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

Similar exercises