Exercise guide
Natural Glute Ham Raise
The Natural Glute Ham Raise is a Nordic-curl-style bodyweight exercise performed with the ankles secured. The hamstrings control the body as it lowers from the knees and contract to pull the torso upright.
Training context
How the Natural Glute Ham Raise Differs
Unlike a machine leg curl, the body moves while the lower legs remain secured. This creates a demanding lever and often requires assistance even for experienced lifters.
The improvised support must be stable and capable of holding the ankles securely. A purpose-built Nordic bench is preferable when available.
Technique overview
Keep the torso and thighs aligned
Secure the ankles and begin upright on the knees with the hips extended. Lower the torso and thighs together while controlling the opening knee angle. Use a band, partner, or light push from a box as needed to return without folding at the hips.
Treat this as an overview and use a range, pace, and setup you can control.