Exercise

Natural Glute Ham Raise

Also known as: nordic curl, preacher bench GHR, improvised GHR

Natural Glute Ham Raise is a compound exercise for the hamstrings. Main target: biceps femoris. Also works: medial gastrocnemius, gluteus maximus and lower back. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementPull

CategoryStrength

Muscles worked

Primary

Biceps femoris

Secondary

Medial gastrocnemius Gluteus maximus Lower back

How to do it

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.
This will be your starting position. Lower yourself under control until your knees are almost completely straight.
Remaining in control, raise yourself back up to the starting position.
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.