Natural Glute Ham Raise

Natural Glute Ham Raise is a resistance exercise - strength exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstrings
Secondary muscles: Gluteus maximus, Gastrocnemius, Abdominals
Exercise type: Resistance exercise - strength

Exercise technique

Choose support
Use a stable padded setup that can secure your ankles without tipping.
Knee padding
Place your knees on a cushioned surface.
Direction
Kneel upright facing away from the machine.
Torso
Keep your hips extended and form a straight line from your knees to your head.
Lower
Pivot forward from your knees to lower your body slowly.
Assistance
If needed, use your hands on a stable box in front of you to assist the return.
Rise
Return to your starting alignment without folding at the hips.

Key technique points

Do not assume every lat machine is suitable for this use.
Position the ankle pad so your ankles cannot slip out.
Stay away from the edge of the knee support.
Do not fold in half at the hips.
Set up hand support within reach before you start.
Do not move into a range you cannot decelerate.

Common mistakes

Unsuitable anchoring

The machine pad may not hold your ankles securely.

Knees at the support edge

This concentrates pressure on a small area.

Bending at the hips

This shortens the long torso lever.

Assistance out of reach

This leaves no controlled support available at the end of the descent.

Free fall

This interrupts braking by the hamstrings.

Arching the lower back

This disrupts the straight torso alignment.

Frequently asked questions