Natural Glute Ham Raise

Legs · Bodyweight

How to do it

Kneel with your ankles held (by a partner, a machine or under something solid). Lower your body forward **keeping a straight line from knees to head** and braking with the hamstrings as long as you can; when you lose control, catch yourself with your hands and push back up. It is the best-supported exercise for preventing hamstring injuries. You feel brutal tension behind the thigh. Start with a short range: almost nobody can lower all the way at first.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Glutes

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