Natural Glute Ham Raise

Hamstrings

Natural Glute Ham Raise

LevelIntermediate EquipmentBodyweight MechanicCompound ForcePull

A bodyweight hamstring exercise in which you lower and lift your torso from a kneeling position with your ankles secured.

Strength

Primary musclesHamstrings

Secondary musclesCalves Glutes Lower Back

Energy burned

≈ 31 kcalFor 3 × 8–12, rest 90s · ≈ 5.3 kcal/min

Estimate range 23–38 kcal (±25 %)

Muscle mass worked19 %

Effort during a set9.7 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Body-weight exercise: your whole body is the load, so heavier people burn more.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Kneel on a pad with your ankles anchored under a stable support or held by a partner.
2Keep your body in a straight line from knees to head.
3Cross your arms over your chest or place them in front for safety.

How to perform

1Slowly lower your torso forward by extending your knees while keeping your hips straight.
2Control the descent as far as you can.
3Use your hamstrings and glutes to pull yourself back up to upright.
4If needed, use your hands to push off lightly at the bottom.