11 Glute Ham Raise Alternative Posture Exercises - 2023 (2023)

The glute ham raise can help you build muscle in your glutes and hamstrings. You can perform the exercise with a glute ham raise machine.

But the glute ham raise machine won't be oneindispensable fitness equipmentfor many home gyms.

I'm going to share some of the best with you in this articleGlute Ham Raise Alternativeexercises. These can help you get the same benefits without using the glute ham raise machine.

What is a glute ham raise?

The glute ham raise ensures maximum engagement of the hamstrings. What makes this exercise different from otherslower body exercisesis that it has little impact. This means your muscles and joints aren't put under as much strain as if you were doing squats.

In other words, glute ham raises are low-impact exercises that are ideal for developing strength in the hamstrings and glutes. And since they're low-impact, they're not as stressful as deadlifts or squats.

Key Benefits of Glute Ham Raises

• Strengthen knee flexion and hip extension
  The glute ham raise strengthens both knee flexion and hip extension in the same exercise, which also makes it time efficient.
• Improves your rear chain
  The stronger your posterior chain, the greater your squat, pull, and athletic ability.
• Is a bodyweight exercise
  Other than the glute ham raise machine, you don't need any other gym equipment or weights. For most people, bodyweight resistance is challenging enough. And sometimes even that is too challenging, and this is where glute ham alternatives come in handy.
• Build a better butt
  Whether you want a juicier booty or just stronger glutes, the glute ham raise will help you build a stronger, more defined rear end.
• Adapted to your needs
  You can make the glute ham raise harder or easier depending on your fitness level. Use a resistance band or hold a bar to push yourself up if you're a beginner. Press weights to your chest or wear a weight vest to make them harder.
• Improved eccentric and isometric strength
  • eccentric strength:Tension is exerted on a muscle when it lengthens. (Negative pull-ups, abdominal rollouts, reverse lunges, etc.)
  • Isometric Force (or Static Force):An exercise that requires muscle use without movement. (Wall sits, planks, dead hangs, etc.)
  • Glute ham raises target the eccentric and isometric segments of your legs, making them a great way to target weak areas, improve muscle function and health, and prepare you for more challenging activities.
• Potential decrease in hamstring injury
  Increased eccentric strength and coordination can lead to a reduction in injury rates in explosive movements.
• Minimal lower back stress
  Training the legs by squatting or deadlifting can cause lower back pain in certain individuals. However, the glute ham raise puts minimal tension on your back and spares you some of that discomfort.

Trained muscles:

• Gluteus maximus.
• Medius.
• Gluteus Moll.
• Bizeps femoris.
• Semitendinosus.
• Semimembranosus.
• spine straightener.
• Diamonds (upper back).
• Gastrocnemius and soleus (calves).

Limitations on Glute Ham Raises

• You need a glute ham raise machine
  As powerful as the glute ham raise is, it can be difficult to find the necessary equipment as not every public gym has one. I've been to about a dozen gyms in my life, private and commercial, and discovered maybe three in all.
• The machine is expensive
  Glute ham raises can come at a steep price and may not be ideal for a home gym purchase.
• It is an advanced exercise
  While you can perform the glute ham raise with just bodyweight, it still requires some existing hamstring strength that many new lifters may not have developed.

Luckily, the glute ham raise is just one exercise you can do to strengthen your hamstrings and build your posterior chain. There are many alternative glute ham raise exercises that are easier to perform and give nearly the same results.

Best Glute Ham Raise Alternative Exercises That Can Help Build Up Your Hamstrings

Building your hamstrings and glutes can help you achieve better posture.

Studies have shown that strengthening the hamstring muscles can help reduce the risk of injury to your hamstrings by approximately 49% (1). And most research suggests that targeting each muscle group with 10-16 sets of exercises per week can increase muscle growth, or muscle hypertrophy. But the level of muscle growth depends on your goals (2,3).

As such, exercises that help you target these muscles should be part of any fitness program you adopt. And you don't have to hit the gym frequently to get access to a glute ham raise machine for it.

Here are some of the best alternative glute ham raise exercises that can help target your hamstrings and glutes. This can help improve your posture.

Nordic Leg Curls:

Nordic curls are the best alternate glute ham raise exercises to simulate those same muscle groups. However, Nordic curls focus more on developing the hamstrings than the glutes.

Eben:intermediate.
Equipment needed: Trainingsmatte(Optional).

steps to follow

• Kneel on an exercise mat or the floor.
• Somehow anchor your feet to the ground. The best way is to have a partner do it or use a weight. When using the weight, make sure it's placed a few inches off your heels and resting on your shins.
• In this pose, keep your back straight. In a way, your knees should form a 90-degree angle with the floor.
• Now gradually lower your entire upper body to the floor. It is important to keep your back straight.
• You may find that putting your hands on the floor provides more support when coming down. However, try to go down without using your hands.
• Then place your hands on the floor to push yourself up. Return to your starting position and repeat the exercise.

Mountain sprint

This is a unique alternative for glute ham raises as it should be done outdoors. This exercise is highly recommended when you're exercising outside and you find a hill.

Eben:Beginner.
Equipment needed:outdoor clothing and shoes.

steps to follow

• First, look for a hill that is at least 20-50 meters long. The steeper the mountain, the better. But it's best to start with a flatter hill.
• Stand a few feet from the hill and jog towards it. Don't run as it will only slow you down later when you try to climb the hill.
• Once you get to the hill, accelerate and climb up the hill.
• You'll find it better to lean into the mound and maintain an upright posture. Keep your face forward instead of down to ensure your back is as straight as possible.
• Keep going and don't slow down until you reach the top.
• Now come back down (go down this time) and repeat a few times.

Pro tip:
If you've never done hill sprints with glute ham raises before, start slow and gradually increase both speed and duration to avoid hamstring strains.

Kettlebell-Swings

Kettlebell swings are a good alternative glute ham raise lifting exercise that can target the glutes and hamstrings.

But this exercise is much faster than glute ham raises. It also builds the muscles in the shoulders and upper back.

Eben:intermediate.
Equipment needed:Kettlebell.

steps to follow

• Grab a kettlebell with both hands and hold it between your thighs in front of you. Keep your feet at least shoulder-width apart.
• Bend your knees slightly forward. Your hips should stick out.
• Maintaining a straight posture, push your buttocks out and lean down. The kettlebell should be in your hands at about knee height and your arms should be fully extended.
• Bring your hips forward and squeeze the kettlebell at eye level. Then use the movement of the hips as an assisting force to lift the kettlebell. You may have to do this a few times to get the hang of it.
• Reduce the weight again and repeat for 10-12 reps.

Pro tip:

• The momentum must come from the hips. So make sure you're leaning in at the waist and really pushing your hips forward as you swing the kettlebell.
• The heavier kettlebell you use, the more you'll be triggering your hamstrings and glutes by putting more tension on them.

Single leg kettlebell deadlift

The single-leg kettlebell deadlift is a special exercise because it's not very easy to perform, but it's very effective. You might think it's not that hard. But it's a lot more advanced than it looks.

Eben:intermediate.
Equipment needed:Kettlebell.

steps to follow

• Grab a single kettlebell in your right or left hand and hold it next to you. Make sure your back is straight.
• Maintain spinal alignment and lean forward at the hips. Your right hand should still be at your side.
• When leaning, also bring your left leg back so that you are only standing on one leg. Keep a good balance and be very careful as it is very easy to fall in this state.
• Keep going down until the kettlebell touches the floor. If you do this correctly, your torso should be completely parallel to the floor.
• Slowly return to your starting position. Balance and safety are key here.
• Repeat for 10-12 reps or as many times as you can. Then use your left hand and right leg.

Pro tip:
Try not to let your non-working leg hit the floor during the rep when doing this glute ham raise alternative. This additionally tensions the working side. If you lack balance, perform the single-leg deadlifts near a wall or railing to use as support.

Reverse hyperextension

Reverse hyperextension is one of the best alternative glute ham raise lifting exercises to include in your training routine. It focuses more on the glutes than the hamstrings.

Eben:Beginner.
Equipment needed:A flat or inclinedTrainingsbankor similar fitness equipment.

steps to follow

• Grab onto the flat bench and lie face down with your hips straight at the edge of the bench. Your knees should be bent and touching the floor.
• Extend your legs outward while tightening your glutes and core so your legs are in line with your body. To do this, you need to expend a lot of nuclear power. But try to focus more on the glutes as you engage and lift them.
• Hold this position for a few seconds and relax.
• Repeat for 10-12 reps.

glute bridge

Perhaps no other exercise is as well known as the glute bridge. It's another great alternative glute ham raise increase exercise that builds muscle and provides control.

Eben:Beginner.
Equipment needed:Trainingsmatte(Optional).

steps to follow

• Lie face up on the floor or on an exercise mat, knees bent and feet flat on the floor. Try to keep your heels as close to your hips as possible, but a comfortable distance apart.
• Then raise your pelvis so that your back, pelvis and thighs form a straight line while your knees remain bent. Tighten your abs and glutes. This is easier to manage.
• Hold this position for a few seconds.
• Then lower your pelvis to the floor and relax.
• Repeat for 10-12 reps.

Pro tip:
During the kickback glute ham raise alternate exercise, try not to shift your upper body. It's a common mistake because it feels like it helps with the kick, but it doesn't.

One Leg Deadlift

The single leg deadlift is a good alternative to the glute ham raise machine, but it focuses more on the hams than the glutes. The best part is that it can be done without any equipment.

Eben:Beginner.
Equipment needed: dumbbells(Optional)

steps to follow

• Stand tall and, if using, hold a dumbbell in each hand. Keep your feet close together.
• Extend your left leg behind you and push it up slightly, placing most of your weight on your right foot. Balance is the key to safely performing this exercise.
• Now lean forward at the hips and straighten your arms so your body forms an almost T-like shape. Your arms and forward-leaning torso should form a T with your left and right legs. Your knees should be slightly bent as your weight shifts forward.
• Hold this pose for a few seconds and return to your starting pose.
• Now repeat the same with the other leg.

Donkey ride

The donkey kick is another effective alternative exercise to lifting the glute ham raise. It's perfect for training both the glutes and hams. And it develops a greater range of motion.

Eben:Beginner.
Equipment needed: Trainingsmatte(Optional).

steps to follow

• Get on all fours, hands and knees about shoulder-width apart. Don't hold them too close as this will interfere with the exercise.
• Tighten your abs and lift your right leg up. Your other knee should remain perfectly still.
• Extend your right leg up and back as if you are "kicking" your leg. Keep "kicking" until your right leg is perfectly straight. Do this in front of a mirror or with a friend to make it easier.
• Gradually bring your right leg back to the starting position.
• Repeat for 10-12 reps.
• Repeat for the other leg.

Good morning

Good morning exercises are all-in-one exercises that can be done with or without equipment. However, some form of resistance is required.

It's another effective alternative exercise to lifting the glute ham raise. It targets the hamstrings, glutes, and erector spinae and lower back muscles.

Eben:intermediate.
Equipment needed:barbell ordumbbells(both optional).

steps to follow

• Start by standing up straight and keeping your feet at least shoulder-width apart.
• Put your barbell on your shoulders. If you're not using weights, you can place both hands on your neck and apply very little pressure. Don't push down too much as this will only strain your neck.
• As you inhale, tighten your core muscles and bend your hips forward. Your pelvis will push out a little as your weight shifts forward.
• Remember that your torso should be perfectly straight. Keep moving forward until your torso is parallel to the floor.
• Hold this pose for a few seconds.
• On the exhale, relax and return to where you started.

Einbeinige Hüftstreckung

The one-leg hip extension is another good alternative to the glute ham raise. It works the glutes, hams and a few other smaller muscles.

Eben:intermediate.
Equipment needed: Trainingsmatte(Optional).

steps to follow

• Lie on your back on the floor or on an exercise mat. Keep your left leg straight and in line with your body while your right leg is bent and your right foot is flat on the floor. Keep your arms at your sides.
• Now lift your left leg and hip. Your back, pelvis and left leg form a straight line while your right knee is still bent.
• Hold this pose for a few seconds and then bring your left leg and pelvis back down.
• Repeat, this time with your right leg straight and your left leg bent.

Stabilitätsball Hamstring Curl

The stability ball hamstring curls are perfect for people looking to develop hamstring strength and range of motion. It's another good alternative exercise to lifting the glute ham raise. You need an exercise ballexercise ballfor the exercise.

Level: Intermediate.
Equipment needed:stability ballor exercise ball,Trainingsmatte(Optional).

steps to follow

• Lie on the floor with your face away from the floor. You can lie down on an exercise mat if that's more comfortable for you.
• Support your feet on an exercise ball.
• Lift your hips and let your body form a perfect incline. Make sure your back and legs are perfectly straight. Breathe in.
• Now pull your knees back and use your heels to pull the stability ball toward you. Keep your hands glued flat to the floor.
• Return the ball to its original position and repeat the process.

Pro tip:
Try not to rest your hips on the floor until you've finished your set.

frequently asked Questions