Quick Answer
Natural Glute Ham Raise is a intermediate strength exercise that targets your hamstrings and glutes. It uses only your bodyweight. Kneel pad, feet anchored securely.
Video Tutorial
How to Perform the Natural Glute Ham Raise
- 1
Kneel pad, feet anchored securely.
- 2
Body upright, straight head-knees.
- 3
Slowly lower torso forward extending only at knees.
- 4
Resist with hamstrings.
- 5
Catch self gently with hands.
- 6
Push off ground minimally.
- 7
Pull back up using hamstrings/glutes.
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Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Natural Glute Ham Raise isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Natural Glute Ham Raise work?
The Natural Glute Ham Raise primarily works your hamstrings and glutes. Secondary muscles include the calves, lower back and core.
What equipment do I need for the Natural Glute Ham Raise?
The Natural Glute Ham Raise needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Natural Glute Ham Raise suitable for beginners?
The Natural Glute Ham Raise is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Natural Glute Ham Raise should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Natural Glute Ham Raise every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.