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.

Natural Glute Ham Raise

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Natural Glute Ham Raise

The steps for the Natural Glute Ham Raise itself, so you can judge how close each substitute below really is.

Hamstrings, with calves, glutes, lower back · Bodyweight · Advanced · Compound

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Self Assisted Inverse Leg CurlPlay demonstration

    1. Self Assisted Inverse Leg Curl

    83% match

    Hamstrings · Intermediate · Isolation

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

    • Bodyweight
    How to perform it
    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
  3. Ball Leg Curl

    3. Ball Leg Curl

    77% match

    Hamstrings · Intermediate · Compound

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

    • Stability-ball
    How to perform it
    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
  6. Moving Claw Series

    6. Moving Claw Series

    75% match

    Hamstrings · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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 · Intermediate · Compound

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

    • Band
    How to perform it
    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

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.

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