Here is a list of glute-ham raise substitutes to help you work your glutes at home or in the gym. Some exercises can be done without any equipment, while others require minimal equipment. ..
What is a Glute Ham Raise?
The glute-ham raise (GHR) is an excellent exercise to increase muscle mass, improve stability, strengthen the whole body, and enhance back health. The major downside of this exercise is that it requires a specific machine that may not always be convenient to use.
Top Alternatives to Glute Ham Raises
Alternatives Using Barbell Bar
Romanian Deadlifts
Deadlifting is a great exercise for overall strength and muscle growth. Romanian deadlifts are a variation of the deadlift that strengthens your posture, core, and hips’ range of motion. ..
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In this pose, you will be using the barbell to stand up. You will start by holding the barbell with an overhand grip at hip-level. Then, keep a straight spine and pull your shoulders back. Next, push your hips backward and steadily lower the bar to your feet. Finally, stand up in this pose and enjoy!
To maximize the benefits of weightlifting, it’s important to set a goal for each workout and work up to it gradually. To help you get the most out of your workouts, try 8-15 reps per set.
Barbell Glute Hamstring Raises (GHR)
The GHR machine is a more accessible alternative to the regular GHR, but it uses the barbell bar instead of the GHR machine.
The way they are done is by having a team of people who work together to complete a task. They use a variety of methods and tools to complete the task, including but not limited to: brainstorming, problem solving, collaboration, and communication.
When you’re doing this exercise, make sure to: -Kneel on a yoga mat or a pad -Attach your feet under a heavy barbell -Place yourself in a vertical position -Slowly lower your body towards the floor -Maintain a neutral spine and straight body -Put your hands forward to catch yourself on the ground while lowering yourself -Once you reach the floor, pull yourself back up to the initial position using your hamstrings ..
To maximize the benefits of weightlifting, it’s recommended that you perform eight-12 reps per set. This will help to increase your strength and power, as well as improve your overall fitness.
Alternatives Using Dumbbells and Kettlebells
Single-Leg Romanian Deadlifts
Single RDLs are a great way to focus on each leg separately. You only need one dumbbell or a kettlebell to do these exercises.
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When you stand up, have your feet shoulder-width apart and your knees bent. You should hold your weight in one hand opposite your leg on the ground. Your other hand should be raised up to the sky, and you should hinge at your hips so that your torso is parallel to the floor. Keep your natural back-arch while you pause at the bottom of the movement. Then push your hips forward and return to the starting position."
To maximize the benefits of weightlifting, it’s best to perform 10-15 reps per set with lightweights or 6-8 reps per set with heavier weights.
Kettlebell Swings
The kettlebell swing is a great exercise to include in your routine because it strengthens your posterior chain, which is why it’s a great alternative to the glute-ham raise and it also improves your cardiorespiratory fitness because it requires your whole body to be involved.
The way they are done is by having a team of people who work together to complete a task. They use a variety of methods and tools to complete the task, including but not limited to: brainstorming, problem solving, collaboration, and communication.
Stand with your feet shoulder-width apart and hold a kettlebell with both hands. Your palms should be facing forward. Take a deep breath and hinge your hips, bringing the kettlebell between your thighs. Your back should be straight and your core engaged. Breathe out, squeeze your glutes, and hinge your hips forward to lift your body up to a standing position. Make sure the arms are swinging the kettlebell as far as it will go. Keep your shoulders parallel to the floor and use your glutes to power the lifts, not the arms. Breathe in and lower the kettlebell between your legs by pushing hips backward and bending knees slightly ..
To maximize your bench press performance, start with 10-20 reps per set.
Dumbbell Split Stance Romanian Deadlifts
The dumbbell split stance RDL is another variation of the Romanian deadlifts that is easier than the single-leg variation. This exercise especially targets the hamstrings and glutes, improves your balance, and works your core muscles.
The way they are done is by having a team of people who work together to complete a task. They use a variety of methods and tools to complete the task, including but not limited to: brainstorming, problem solving, collaboration, and communication.
In this exercise, you will lift weights and stand in a split stance. You will hinge your hips just like the classic RDL by pushing them back until the weights are under your knees. You will maintain an upright shin position and an open chest. You should emphasize hinging your hips.
To maximize the benefits of weightlifting, it’s best to perform 10-15 reps per set with lightweights or 6-8 reps per set with heavier weights.
Alternatives Using Bodyweight
Glute Bridge Walkouts
Glute Bridge Walkouts are a great alternative to the GHR because they don’t require any equipment. You only need a flat surface to lie on. ..
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Lie on your back with your hips and knees on the floor. Point your toes upward and press your heels into the floor. Extend your hips and curl your torso up, reaching as high as you can with your arms. Keep your shoulders down and chest lifted, then slowly lower yourself back to the starting position. Repeat. ..
To maximize the benefits of weightlifting, it’s important to set a goal of 15-20 reps per set. This will help you to get stronger and more efficient with your lifts.
Single-Leg Sliding Leg Curl
Hamstring curls are a great exercise to target your hamstrings, glutes, and core. Doing each leg at a time guarantees building a muscular balance of both sides of your body.
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Your body should be in the following position: You will need a small towel or a sliding disc to place under your feet. You can also use this space to lift one of your legs off the ground and place it on top of the other. Then, you will need to slide your foot with the sliding disc on the floor toward your body while simultaneously lifting your hips. Your knee should create a straight line to your shoulders. Once you have placed both legs in this position, hold for a few seconds and slowly slide them back to the starting position.
Start with 3-6 reps per set and go up the more you progress. This will help you to progress and see results. ..
The Glute Ham Raise is a reliable exercise for building strong glutes and hamstring muscles. However, GHRs might not be suitable for some people if they do not have access to the GHR machine. Hence, people in the lifting world figured out some great substitutes that guarantee similar results to the GHR, such as Romanian Deadlifts, Kettlebell Swings, and Glute-Bridge Walkouts.
