Natural Glute Ham Raise

Also called nordic curl, nordic hamstring curl and natural ghr.

Works

Hamstrings, plus calves, glutes and lower back

Equipment

Bodyweight

Level

Intermediate

Type

Compound

How to do it

Setup. 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.

1. This will be your starting position. Lower yourself under control until your knees are almost completely straight.
2. Remaining in control, raise yourself back up to the starting position.
3. 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.

Cues

• Ankles locked, knees padded.
• Hips straight, body in one line.
• Lower as slowly as you can.
• Push off the floor to come up.

Common mistakes

• Hips bending to cheat.
• Dropping fast at the bottom.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

Swap for