Exercise Comparison
90/90 Hamstring vs Natural Glute Ham Raise
Side-by-Side
Muscle Analysis
Shared
Only in Natural Glute Ham Raise
Instructions
90/90 Hamstring
Lie on your back, with one leg extended straight out.
With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position.
Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.
Repeat for 10-20 repetitions, and then switch to the other leg.
Natural Glute Ham Raise
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.
This will be your starting position. Lower yourself under control until your knees are almost completely straight.
Remaining in control, raise yourself back up to the starting position.
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.
Verdict
Both exercises target the hamstrings. 90/90 Hamstring is a beginner exercise using bodyweight, while Natural Glute Ham Raise is intermediate and uses bodyweight. Choose 90/90 Hamstring if you're looking for a more accessible option, or Natural Glute Ham Raise for a greater challenge.