Natural Glute Ham Raise

What it is

This challenging bodyweight exercise primarily targets your hamstrings. It builds strength and endurance across your posterior chain, engaging your glutes, lower back, and calves.

Technique tips

• Secure your ankles under a pad, with knees resting on a bench.
• Lower your body slowly and with full control.
• Engage your glutes and hamstrings to return upward.
• Keep your core braced throughout to maintain a straight torso.
• Only lower as far as you can control the movement.
• Use a resistance band or partner for assistance when needed.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.