This list of glute-ham raise substitutes includes everything from exercises that can be done at home with minimal or no equipment all the way up to the gym.
What is a Glute Ham Raise?
Sometimes called the glute-ham developer, the glute-ham raise (GHR) is a hypertrophy exercise that strengthens the posterior chain. The 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
Romanian deadlifts are a variation of the deadlift exercise. This exercise strengthens your posture, core, and hips’ range of motion.
How They Are Done:
Hold the barbell bar with an overhand grip at hip-level Keeping a straight spine, pull your shoulders backPush your hips backward and steadily lower the bar to your feetHold the bar in front of your thighs and push your hips forward into a standing pose
Recommended Reps: 8-15 reps per set
Barbell Glute Hamstring Raises (GHR)
The barbell GHR is a more accessible alternative to the regular GHR, but it uses the barbell bar instead of the GHR machine.
How They Are Done:
Bring a yoga mat or a pad and kneel on it. Make sure you attach your feet under a heavy barbell. Place yourself in a vertical position, then 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. You might need to push yourself with your hands if you are still new to this exercise.
Recommended Reps: 8-12 reps per set
Alternatives Using Dumbbells and Kettlebells
Single-Leg Romanian Deadlifts
Derived from the original barbell RDLs, single RDLs focus on each leg separately, and you only need one dumbbell or a kettlebell.
How They Are Done:
Stand straight and have your knees somewhat bent. Your feet are shoulder-width apart. Hold your weight in the hand opposite to the leg on the ground. Raise your other leg off the floor and flex your knee of the standing leg to activate your flutesHinge at your hips and lower your torso until it is close to being parallel to the floor. Maintain your natural back-arch Pause for a few seconds at the bottom while squeezing your glutes. Push your hips forward and return your torso to the initial position
Recommended Reps: 10-15 reps per set (with lightweight) or 6-8 reps per set (with moderate or heavyweight)
Kettlebell Swings
The kettlebell swing is a favored exercise to include in your routine. This workout 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.
How They Are Done:
Stand with your feet away from each other at shoulder-width while holding a kettlebell with both your hands and your arms fully extended downward. Your palms should be pointed towards you. Take a deep breath, hinge your hips, and slightly bend your knees, bringing the kettlebell between your thighs. Your back should be straight, and your core should be engaged. Breathe out, squeeze your glutes, and hinge your hips forward to lift your body back to a standing position. Make sure your arms are swinging the kettlebell as far as it will go. Your shoulders should be parallel to the floor, and you ought to use your glutes to power your kettlebell lifts, not your arms. Breathe in and move the kettlebell down between your legs by pushing your hips backward and slightly bending your knees.
Recommended Reps: 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. It
How They Are Done:
Stand straight with your feet hip-width apart and the dumbbells in front of you. Deadlift the weights and stand in a split stance by taking a small step backward with one of your feet. Your feet should be 6-12 inches apart. Hinge your hips just like the classic RDL by pushing them back until the weights are under your kneesKeep your upper back, core engaged, and spine neutral. Maintain an upright shin position and an open chest. You should emphasize hinging your hips.
Recommended Reps: 10-15 reps per set (with lightweight) or 6-8 reps per set (with moderate or heavyweight)
Alternatives Using Bodyweight
Glute Bridge Walkouts
Glute Bridge Walkouts are a variation of the hip bridge exercise. They are an ideal alternative to the GHR because they do not require any kind of equipment. You only need a flat surface to lie on.
How They Are Done:
Lay on your back and rest your hips on the floor. Your toes should be pointing upward, and your knees should be bent at 90-degrees. Extend at the hips and clutch your glutes Take a few steps out with each foot until your legs are fully extended. Preserve proper hip and knee joints alignment as you walk out to the end positionWalk back to the initial position and repeat the exercise.
Recommended Reps: 15-20 reps per set
Single-Leg Sliding Leg Curl
Single-Leg Hamstring Curls are a solid 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.
How They Are Done:
Lay on your back with your knees slightly bentBring a small towel or a sliding disc and place it under your feetPut one foot on the towel/sliding disc and lift the other leg off the groundSlide the foot with the towel/disc on the floor toward your body while simultaneously lifting your hipsYour knee should create a straight line to your shouldersHold for a few seconds, then slowly slide your leg back to the starting position
Recommended Reps: start with 3-6 reps per set and go up the more you progress
The Glute Ham Raise is undoubtedly a reliable go-to exercise if you want to build strong glutes and hamstring muscles. Nonetheless, GHRs might not be suitable for some 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.
