10 Best Natural Glute Ham Raise Alternatives for Limited Equipment

The Natural Glute Ham Raise is done kneeling. Ranked closest by our scoring: the Self Assisted Inverse Leg Curl, the Self Assisted Inverse Leg Curl (On Floor) and the Ball Leg Curl.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Natural Glute Ham Raise

Natural Glute Ham Raise
Primary muscle
Hamstrings
Equipment
Bodyweight
Difficulty
Advanced
Type
Compound

Secondary muscles: Calves, Glutes, Lower Back

How to perform Natural Glute Ham Raise
  1. 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.
  2. This will be your starting position. Lower yourself under control until your knees are almost completely straight.
  3. Remaining in control, raise yourself back up to the starting position.
  4. 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.
Filter Natural Glute Ham Raise alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.
Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Natural Glute Ham Raise Alternatives

10 substitutes, ranked by how closely each one matches the Natural Glute Ham Raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Self Assisted Inverse Leg CurlPlay demonstration

    1. Self Assisted Inverse Leg Curl

    83% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Isolation

    Pick this when you want an easier version that still works the hamstrings.

    How to perform this exercise
    1. Lie flat on your back on a mat or bench with your legs extended.
    2. Place your hands by your sides or under your glutes for support.
    3. Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
    4. Pause for a moment at the top, then slowly lower your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Natural Glute Ham Raise
    • Equipment: bodyweight only, the same as the Natural Glute Ham Raise
    • Body position: kneeling, the same as the Natural Glute Ham Raise
  2. Self Assisted Inverse Leg Curl (On Floor)Play demonstration

    2. Self Assisted Inverse Leg Curl (On Floor)

    83% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Bend your knees and place your feet flat on the ground, hip-width apart.
    3. Lift your hips off the ground, engaging your glutes and hamstrings.
    4. Slowly curl your legs towards your glutes, keeping your hips lifted.
    5. Pause for a moment at the top, then slowly extend your legs back to the starting position.
    6. Lower your hips back down to the ground.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: hamstrings, the same as the Natural Glute Ham Raise
    • Equipment: bodyweight only, the same as the Natural Glute Ham Raise
    • Body position: kneeling, the same as the Natural Glute Ham Raise
  3. Ball Leg Curl

    3. Ball Leg Curl

    77% match
    • Hamstrings
    • Stability-ball
    • Intermediate
    • Compound

    A good swap when you have a stability ball to work with, and it still works the hamstrings.

    How to perform this exercise
    1. Begin on the floor laying on your back with your feet on top of the ball.
    2. Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
    3. Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
    4. Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
    5. After a brief pause, return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Natural Glute Ham Raise
    • Equipment: a suspension trainer, not bodyweight only
    • Body position: lying on your back, not kneeling
  4. Hurdle Hops

    4. Hurdle Hops

    77% match
    • Hamstrings
    • Other
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a row of hurdles or other small barriers, placing them a few feet apart.
    2. Stand in front of the first hurdle with your feet shoulder width apart. This will be your starting position.
    3. Begin by jumping with both feet over the first hurdle, swinging both arms as you jump.
    4. Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next hurdle. Continue until you have jumped over all of the hurdles.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Natural Glute Ham Raise
    • Equipment: bodyweight only, the same as the Natural Glute Ham Raise
    • Body position: standing, not kneeling
  5. Platform Hamstring Slides

    5. Platform Hamstring Slides

    76% match
    • Hamstrings
    • Other
    • Intermediate
    • Isolation
    How to perform this exercise
    1. For this movement a wooden floor or similar is needed. Lay on your back with your legs extended. Place a gym towel or a light weight underneath your heel. This will be your starting position.
    2. Begin the movement by flexing the knee, keeping your other leg straight.
    3. Continue bringing the heel closer to you, sliding it on the floor.
    4. At full knee flexion, reverse the movement to return to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Natural Glute Ham Raise
    • Equipment: bodyweight only, the same as the Natural Glute Ham Raise
    • Body position: lying on your back, not kneeling
  6. Moving Claw Series

    6. Moving Claw Series

    75% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier version that works the hamstrings one side at a time.

    How to perform this exercise
    1. This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
    2. Reload the quad as the leg moves back forward, attacking the ground on the next step.
    3. Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Natural Glute Ham Raise
    • Equipment: bodyweight only, the same as the Natural Glute Ham Raise
    • Body position: standing, not kneeling
  7. Band Good Morning (Pull Through)

    7. Band Good Morning (Pull Through)

    75% match
    • Hamstrings
    • Band
    • Intermediate
    • Compound

    A good swap when you have a band to work with, and it still works the hamstrings.

    How to perform this exercise
    1. Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position.
    2. Begin by bending at the hips, getting your butt back as far as possible. Keep your back flat and bend forward to about 90 degrees. Your knees should be only slightly bent.
    3. Return to the starting position be driving through with the hips to come back to a standing position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Natural Glute Ham Raise
    • Equipment: a band, not bodyweight only
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Natural Glute Ham Raise
  8. Kick Out SitPlay demonstration

    8. Kick Out Sit

    74% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Lean back slightly and place your hands on the edge of the bench or chair for support.
    3. Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
    4. Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Natural Glute Ham Raise
    • Equipment: bodyweight only, the same as the Natural Glute Ham Raise
    • Body position: standing, not kneeling
  9. Floor Glute-ham Raise

    9. Floor Glute-ham Raise

    74% match
    • Hamstrings
    • Machine
    • Advanced
    • Compound
    How to perform this exercise
    1. You can use a partner for this exercise or brace your feet under something stable.
    2. Begin on your knees with your upper legs and torso upright. If using a partner, they will firmly hold your feet to keep you in position. This will be your starting position.
    3. Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward.
    4. Place your hands in front of you as you reach the floor. This movement is very difficult and you may be unable to do it unaided. Use your arms to lightly push off the floor to aid your return to the starting position.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Natural Glute Ham Raise
    • Equipment: a machine, not bodyweight only
    • Body position: kneeling, the same as the Natural Glute Ham Raise
    • Balance: easier to stay steady on than the Natural Glute Ham Raise
  10. Glute Ham Raise

    10. Glute Ham Raise

    73% match
    • Hamstrings
    • Machine
    • Advanced
    • Compound
    How to perform this exercise
    1. Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.
    2. Start from the bottom of the movement. Keep your back arched as you begin the movement by flexing the knees. Drive your toes into the foot plate as you do so. Keep your upper body straight, and continue until your body is upright.
    3. Return to the starting position, keeping your descent under control.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Natural Glute Ham Raise
    • Equipment: a machine, not bodyweight only
    • Body position: kneeling, the same as the Natural Glute Ham Raise
    • Balance: easier to stay steady on than the Natural Glute Ham Raise

Natural Glute Ham Raise FAQ

What muscles does Natural Glute Ham Raise work?

The Natural Glute Ham Raise primarily targets the hamstrings across both knee flexion and hip extension, with secondary load on the gluteus maximus and spinal erectors. It emphasizes eccentric control of the hamstrings, so keep a neutral pelvis and tall chest to maximize posterior-chain activation.

What is the best bodyweight alternative to Natural Glute Ham Raise?

The Nordic hamstring curl is the best pure bodyweight alternative because it reproduces heavy eccentric hamstring demand. Anchor your ankles, keep the hips extended, and lower slowly for 3–5 seconds to load the hamstrings effectively.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology