Glute ham raise is one of the most popular exercises worldwide. Countless CrossFit coaches recommend this workout because it activates the entire posterior chain muscles. It is a great exercise, especially for those who plan on building core strength and firm gluteus muscles. However, it is also a complex one.
On top of that, you need to have special equipment to perform glute ham raise. Most of the time, the glute ham raise machine is not cheap, and many cannot afford such an item.
On the other hand, glute ham raise machines are bulky and heavy. Therefore, it is not a comfortable option for those who own a small apartment or live in a multi-story house. Dragging the equipment up or down the stairs will be absolute torture.
As mentioned earlier, not everybody can afford to own a glute ham machine. Thus, the majority of people visit the gym to work out. Still, there are days when you do not want to go out. Who wants to go to the gym when it’s raining cats and dogs outside?
Glute ham raise isn’t an effortless exercise. In addition, it is impossible to perform it without gym equipment. Accordingly, very few people can do the exercise. At this point, you are probably asking yourself, are there any substitutes?
What to do if you still want to obtain those muscular glutes and hamstrings? This article will show you the best glute ham raise alternatives.
Is glute-ham raise necessary?
Before we demonstrate the best glute ham raise alternatives, let us look at the issue’s basis. What does glute ham raise mean, and what does it do?
Glute ham raise is a posterior chain and upper back exercise. It is also known as glute ham developer. This exercise allows you to build a healthier back and gain stability with core strength. Another advantage is that the glute ham raise is incredible for building muscle mass.
If it is beneficial, why would anyone consider changing their workout routine? Well, this is where the catch is. Glute ham developer has a lot of positive impact but with one condition. It has to be done right.
Is glute ham raise appropriate for everybody?
The glute ham developers are done on the GHD machine. It allows you to work on your glutes and hamstrings and score good results. However, the glute ham machine is a hulking metal with quite limited functions and a sizeable price tag. So, it might not be for everybody.
GHD is a bodyweight exercise combined with reverse hyperextension. Reverse hyperextension is an exercise that is performed by lifting and lowering your thigh muscles while lying on your stomach. It allows you to sculpt your glutes and hamstrings and activates a wide range of your muscles.
On the other hand, you have to be careful while exercising since you have to push your body weight while trying to lift your back upwards. The spine is less flexible than the stomach.
Set yourself into the glute ham raise machine. Sit slightly off the pad with your knees bent. Adjust your back slightly back, until you sense your full motion range. Contract your quads and extend your back, then come back to a sitting position by moving your chest toward the ceiling.
Keep in mind to straighten your knees when performing a glute ham raise. Otherwise, you will flex the wrong muscles, and your back will end up in pain. If you are not trained enough, you may strain your back. Consequently, you might get a spine injury instead.
According to scientists and doctors, glute ham raises may cause several injuries if not done properly. Specialists claim that GHD may cause serious spine problems from back pain and ending with vertebral dislocation.
GHD requires skills
While GHD works like magic with your glutes and hamstrings, it may cause considerable damage to your back. For instance, the sudden and rapid activation of several muscle groups causes a lot of pressure on the body. If done incorrectly, it may lead to muscle strain.
Glute ham raises are often included in CrossFit workouts. Nonetheless, they should be performed with caution to avoid unwanted outcomes.
Not only beginners but also professionals are at risk of damage by hyperextending their muscles. Therefore, it is more than important to know how to do glute ham raise properly. If you are inexperienced in the field, we advise you to look for glute ham raise alternatives.
Your well-being is important, and while some may find glute ham raises fine, you should consider your individual preferences. If you do not plan on acquiring a massive GHD machine and would like to go for less risky options, we covered several best glute ham raise alternatives for you.
Tell me the best glute-ham-raising alternative
Now that we conducted our overview and sorted out what glute ham raises are for, we can jump into reviewing alternatives.
Since we know that glute ham raises are quite complicated and not necessarily easy to execute, we listed glute ham raise alternative exercises that vary from beginner to advanced levels. This way, you can pick an exercise the best suitable for you.
The advantage of glute ham raise alternatives is that they allow you to work out at your own pace. The following list consists of exercises appropriate for either amateur and more experienced audiences.
How do you glute ham raises at home?
As we mentioned in previous paragraphs, one of the main reasons why glute ham raise is not suitable for everyone is that it requires professional equipment for exercising. On top of that, the GHD is not beginner-friendly. Therefore, we included some alternatives that not only work best for amateurs but also are suitable for home training.
GHD alternatives for home-training
Bird dog
Bird dog is an effective but uncomplicated exercise for developing your posterior chain. The main benefit of this exercise is that it is very gentle on the back muscles but works great on the glutes and hamstrings.
To perform this exercise, you will need to find a space that allows you to move your hands and legs freely. Next, prepare a mat and kneel on all fours. Locate your knees hip-width apart and your hands shoulder-width apart. Make sure to keep a straight line with your spine throughout the exercise.
Extend your right arm forward and point your left leg, and pose so that they create a continuous line. Hold your hips square to the ground. If your back begins to ache, hold your leg only as high as you can.
Hold your hand and leg in the extended position for several seconds, and then place them down slowly. You have to engage your ab muscle in the process while minimizing your pelvic movement.
Repeat the exercise with the other side. Continue working out until you do 5 reps on each side. You can continue doing the reps until it makes 3 sets of 10 in total.
For those who are seeking more challenges, we recommend incorporating wrist and ankle weights to increase the intensity.
The bird-dog exercise is a great glute ham raise alternative, as it activates all the same muscles without excessively stressing your back. Additionally, you do not need to buy workout accessories, which makes it beneficial for those who are trying to stay fit at home.
Dead bugs
Dead bugs share the same biomechanics as a bird-dog but are even less energy-consuming because this exercise doesn’t require you to balance your weight on your limbs. Your back is on the floor during the exercise, so you don’t need to care about your spine position.
Additionally, dead bugs exercise is comfortable for those who cannot put pressure on their wrists due to arthritis.
Dead bugs involve easy movements. Lay on your back and extend your arm and one leg with slightly bent knees vertically. Alternate between sides, lower your opposite leg and arm to the floor and bring back to the previous position. You will feel a slight pressure in your abs as you bring your limbs back to the starting position.
This glute ham raise alternative is incredibly effective for beginners and those who have existing injuries.
If you want to level up, you can also superset dead bugs by adding traditional sit-ups and leg raises. You can incorporate additional weight, such as a kettlebell too.
Sit-ups
The humble sit-up is part of fundamentals and is still an amazing way to train your core and ab muscles.
The sit-ups are very similar to GHD sit-ups. It works best for posterior chain development but with a lesser range of motion. Sit-ups make a sensible glute ham-raise alternative.
Start with lying down on your back, with your knees bent and feet on the floor. Put your hands in a comfortable position on either side of your head. Bend your waist and hips to lift your body off the ground.
Make sure to keep looking straight ahead and keep your chin off your chest in a relaxed position. Lower your body to the ground and come back into the starting position. Repeat the process.
You can considerably increase the difficulty and make the exercise more challenging by adding dumbbells into your routine.
If you already own a GHD machine, you can do regular sit-ups on it. This is another option to consider if you are worried about your back and want to go easier. You can do the exercise just by holding your body parallel to the floor, not overbending your spine. By doing so, you can avoid critical movements of glute ham raises and still achieve decent muscle activation.
Glute hamstring developer sit-ups
If you want a glute ham raise alternative, we can recommend the sit-up, which is the original exercise without a machine, then this option is for you.
You will need to get bumper plates and stack them on top of each other. If you hook your toes under the dumbbells, you will be able to recreate the glute ham developer sit-up movement accurately.
We want to warn you about the risk of working out with plates. You need to be careful of the plates wobbling and falling off. Therefore, you need to set it up safely before a workout.
You could also get the same outcome by incorporating other gym equipment. However, bumper plates are easy to adjust to your height.
Good mornings
Good mornings are another glute ham raise alternative because they develop your posterior chain strength but in reverse.
Good mornings begin with a standing position, with your feet shoulder-width apart and your shoulder blades squeezed back. Hold a barbell across your upper back and shoulders. Hold a knee flexion throughout the exercise.
Keep a neutral spine, and hinge your hips forward till your upper body is parallel to the ground.
Engage your glutes and hamstrings to move your body up to a standing position. Repeat the process.
Hip thrusts
The barbell hip thrust is one of the greatest bodyweight exercises that bring the entire posterior chain to activation. Just like glute ham raises, it builds a strong posterior chain and works with your glutes, lower back, and hips. Therefore, it poses as an efficient glute ham raise alternative.
Start with your upper back leaning against a raised surface, like a flat bench or a seat. Your knees should be bent, and your feet should be flat on the ground, shoulder-width apart. Place a barbell on your hips.
Do a hip thrust by lifting and lowering your thighs to the floor. Keep your knees at 90-degree angles. Flex your glutes and slowly go back into starting position.
Hip thrusts allow you to work with the same muscles as other ham raise alternatives. Hip thrust creates hamstring activation and hip flexion.
What are good substitutes for sit-ups?
What do we call a good substitute for glute ham raises? It is an exercise that allows you to activate the same set of muscles but with less effort.
Down below, you can find loads of training examples that help you build a powerful core and posterior chain.
Romanian deadlifts
Romanian deadlifts are a type of barbell lift that develops the strength of the posterior chain, including the gluteus and hamstrings, erector spinae, and adductors.
The Romanian deadlift is a deadly effective glute ham raise alternative. It develops your posterior chain and bulks out your back and glute, ham, while also training hip extension.
When doing Romanian deadlifts, start with a heavier weight with few reps, instead of a lighter weight. This way, you will gain more muscle mass in less time. Maintain good form throughout a set.
To perform a Romanian deadlift, start by placing your feet hip-width and bending your knees slightly. Hold a barbell at hip level. Pull your shoulders back while keeping your back straight.
Hinge and push your hips backward while lowering the barbell until you feel a stretch and hamstring activation.
When the barbell is below your knees, engage your glutes and hamstrings to pull up into starting position.
The Romanian deadlift is a great alternative glute ham raise alternative, as it also develops your upper body while growing posterior chain strength.
Nordic curls
If you want to supersize your hams, Nordic curl is the one for you. Also known as natural glute ham raises, Nordic curls are versatile and effective bodyweight exercises that firm your hamstrings and provide injury prevention.
There are Nordic curl variations for everyone. You will need a soft mat for your knees and something to secure your feet. You can use a loaded barbell, a sturdy couch, or a leg curl machine to keep your legs in place.
Start in a kneeling position on a soft mat and secure your ankles. Keep your back straight.
Slowly move your hips forward and backward while keeping your back straight. Complete hip thrusts in several sets. Only remember to do Nordic curls at a slow pace for better results.
Kettlebell swings
Kettlebell swings are one of the classic glute ham raise alternatives for a reason. It is an explosive exercise that will set your glutes and hams on fire.
Start in a standing position, with your feet in a hip-width stance and a kettlebell on the floor.
Move your hips forward, keeping your spine neutral with a slight bend in your knees. Grab the kettlebell with your hands and pull it back between your legs.
Use hip flexion to come back into a starting position while you swing the kettlebell up to eye level.
Go back down, letting the kettlebell swing between your legs.
Reverse hyperextensions
Reverse hypers are perfect for those who seek the best glute ham raise alternative because it puts the same muscles to work.
Locate your torso and hips on the bench and let your legs hang off the edge. Stabilize yourself by holding on to the bench.
You can exercise reverse hypers at home. It is a perfect glute ham raise alternative that will also improve your injury resilience. Complete back extensions while pressing your hips into the bench. Your legs for a moment are at the top position. Lower your legs back to starting position.
Stability ball workout
The Swiss ball is a great glute ham raise alternative that works your hips and lower back.
For starts, lie on your back with your arms out and place your palms facing down.
Put your feet on top of a stability ball. Lift your hips off the ground and keep your body in a diagonal line, starting from your legs to your head. Roll the stability ball under you by performing a leg curl movement. Do this while simultaneously doing a hip thrust.
Hold for a second, and then roll the stability ball outward until your body is in a straight line.
Conclusion
GHD is a quite complicated exercise and not easy to execute. We listed glute ham raise alternative exercises, which vary from beginner to advanced levels. This way, you can pick an exercise the best suitable for you.
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