10 Best Glute Ham Raise Alternatives

The glute ham raise is a solid move for building strong hamstrings and glutes, but it’s not always easy to do.

Most gyms don’t have the right machine, and even if they do, not everyone finds it comfortable or practical

The good news is that there are plenty of other exercises that work the same muscles and can fit into any workout routine.

Whether you're training at home, sticking to free weights, or just want some variety, these alternatives will still challenge your hamstrings and glutes in all the right ways

In this article, we’ll walk through the best options and explain how to do each one properly. No fancy equipment needed, just simple movements that get the job done.

 

What Is a Glute Ham Raise?

The glute ham raise (GHR) is a bodyweight exercise that targets the entire posterior chain,  mainly the glutes, hamstrings, and lower back.

It's typically performed on a glute ham developer (GHD) machine, which locks your feet and allows your torso to lower toward the floor while keeping your hips extended

Unlike most hamstring exercises, the GHR works both knee flexion and hip extension at once.

This unique combo makes it highly effective for building strength, improving athletic performance, and reducing injury risk, especially for lifters and athletes who sprint, jump, or deadlift regularly.

Related Post: How To Do Tibialis Raises?

 

Benefits of the Glute Ham Raise and What Muscles It Works

The glute-ham raise is a powerhouse move for building strength, muscle mass, and joint stability.

It zeroes in on the glutes, hamstrings, and lower back, all key players in your body’s posterior chain. That means it doesn’t just help your backside look better, but it also helps you lift heavier, move more explosively, and stay injury-free.

• First, it builds hamstring strength through a full range of motion. Most exercises only train the hamstrings during hip extension or knee flexion, but the GHR does both. That’s a big win for muscular balance, especially if you’re also doing a lot of quad-dominant training.

• Second, it hammers the glutes, especially the gluteus maximus, helping with everything from posture to sprint speed. Because the movement starts from the hips, your glutes fire from the beginning and stay engaged until the end of each rep.

• Third, it strengthens the erector spinae muscles in your lower back. These support spinal alignment and help stabilize heavy squats and deadlifts. The GHR even brings your core into the picture to keep your body in a straight line as you lower and lift.

By combining muscle activation, body control, and range of motion, the glute ham raise improves overall performance while building serious size and strength.

What Makes a Good Glute Ham Raise Alternative?

To replace the glute ham raise effectively, an exercise needs to hit similar movement patterns and muscle groups. Most importantly, it should train both knee flexion and hip extension, just like the GHR

That means working your hamstrings from both ends, not just hinging at the hips, but bending at the knees too. Ideal alternatives also focus on the glutes, lower back, and core to mimic the GHR’s full posterior chain activation

Bonus points if they’re scalable, meaning you can make them easier or harder depending on your strength level or equipment access. Bodyweight options, resistance bands, dumbbells, and machines can all work, as long as they follow that basic recipe.

Related Post: Understanding the Importance of Hip Thrust Foot Placement

 

10 Best Glute Ham Raise Alternatives

Let’s get to it and take a look at the top glute ham raise alternatives so you can develop those buns of steel that you’ve always wanted

 

1. Nordic Hamstring Curl

The Nordic curl is brutal, but that’s why it works. This movement focuses almost entirely on eccentric hamstring strength, just like the glute ham raise. It’s a great alternative when you want the same challenge without needing a glute ham developer

What makes it especially useful is how effectively it overloads the hamstrings without heavy equipment. It also builds resilience and reduces the risk of injury, especially in sports that involve sprinting.

How to do it

1. Kneel on a mat with your feet anchored under a heavy object or held by a partner.

2. Keep your hips extended and your body in a straight line.

3. Slowly lower your torso toward the ground while resisting the fall.

4. Catch yourself with your hands and push back to the start.

Pro Tip: Use a resistance band anchored in front of you for assistance if you can’t control the descent yet.

 

2. Romanian Deadlift (RDL)

The RDL hits your hamstrings and glutes with precision and power. It mimics the hip hinge pattern of a glute ham raise, but lets you add as much load as you can handle. You get excellent time under tension, which helps build both strength and size

This move is also easy to scale depending on your goals. Use dumbbells, a barbell, or even kettlebells to make it work with whatever setup you have.

How to do it

1. Stand tall holding weights in front of your thighs.

2. Push your hips back while keeping your knees slightly bent.

3. Lower the weights until you feel tension in your hamstrings.

4. Return to standing by driving your hips forward.

Pro Tip: Keep the weights close to your legs the entire time. That protects your lower back and keeps the focus on your hamstrings.

 

3. Stability Ball Hamstring Curl

This is a solid bodyweight option that works the same muscle groups as the glute ham raise. It trains both hip extension and knee flexion, and the unstable surface of the ball forces your core to engage throughout. While it’s more beginner-friendly, you can still get a great burn by increasing reps, tempo, or progressing to single-leg variations.

How to do it

1. Lie on your back with your heels resting on a stability ball.

2. Raise your hips to create a straight line from shoulders to heels.

3. Curl the ball toward you by bending your knees.

4. Slowly extend your legs back out.

Pro Tip: Pause at the top of the curl for a second or two to increase muscle tension and control.

 

4. Barbell Good Morning

This classic posterior chain movement strengthens your hamstrings, glutes, and spinal erectors. It’s a hip hinge, just like the glute ham raise, but places the load across your upper back

The good morning is perfect for building resilience in the lower back while stretching and strengthening your hamstrings. You do not need much weight to make it effective, and it teaches great hinge mechanics.

How to do it

1. Set a barbell across your upper traps.

2. Stand with feet shoulder-width apart.

3. Push your hips back while keeping your spine neutral.

4. Lower your torso until it is nearly parallel to the ground.

5. Return to standing by squeezing your glutes.

Pro Tip: Start with a very light bar to learn the form without overloading your spine.

 

5. Kettlebell Swings

Kettlebell swings may look explosive and simple, but they work the same hip extension pattern as glute-ham raises. You get strength, power, and conditioning all in one movement. They’re especially useful for people who want posterior chain gains without lying down or using machines. This exercise builds glutes, hamstrings, and grip strength while getting your heart rate up.

How to do it

1. Stand with feet slightly wider than hip-width.

2. Hold a kettlebell with both hands in front of you.

3. Hinge at the hips and swing the kettlebell back between your legs.

4. Thrust your hips forward to swing the bell to shoulder height.

5. Let it swing back and repeat.

Pro Tip: Think of it as a hip snap, not a squat. If your knees are doing most of the work, something’s off.

 

6. Bulgarian Split Squat

While this movement leans more toward quads, adjusting your torso angle and stance turns it into a posterior chain monster.

It challenges your balance, hits your glutes and hamstrings hard, and exposes imbalances between legs. Bulgarian split squats are fantastic for athletes, and because you can load them or go bodyweight, they suit all training levels.

How to do it

1. Stand in front of a bench and place one foot behind you on it.

2. Hold dumbbells or keep hands at your sides.

3. Lower your back knee toward the ground while keeping your chest tall.

4. Drive through the front heel to stand back up.

Pro Tip: Lean your torso forward slightly to increase glute and hamstring activation rather than staying too upright.

Related Post: Lunge Vs Split Squats

 

7. Cable Pull Through

The cable pull through isolates your glutes and hamstrings through the same hip-hinge motion. It’s low-impact and spine-friendly, making it great for people with back sensitivity

This exercise allows you to keep constant tension on the muscles through the entire range of motion. It’s also a good teaching tool for learning how to hinge properly.

How to do it

1. Attach a rope to the low pulley of a cable machine.

2. Stand facing away and grab the rope between your legs.

3. Step forward to create tension.

4. Hinge your hips back while keeping your chest up.

5. Thrust your hips forward and squeeze your glutes to return.

Pro Tip: Do not turn this into a squat. Focus on pushing your hips backwards and feeling a stretch in your hamstrings.

 

8. Sliding Hamstring Curl

This is like the stability ball curl but even more accessible. All you need is a pair of sliders, towels, or socks on a smooth surface. It’s another great bodyweight alternative that trains both hamstring functions. Sliding hamstring curls light up your posterior chain and can be done anywhere. They’re especially good in high-rep or core-focused workouts.

How to do it

1. Lie on your back with heels on sliders.

2. Lift your hips into a bridge position.

3. Slowly extend your legs until just before your hips drop.

4. Pull your heels back in and repeat.

Pro Tip: Don’t rush it. The slower you go, the more it burns, and the more it builds.

 

9. Reverse Hyperextension

This is a staple in powerlifting circles for good reason. The reverse hyper strengthens the glutes, hamstrings, and lower back without compressing the spine. It promotes blood flow to the lumbar area and builds strength through hip extension. If your gym has a reverse hyper machine, you should absolutely take advantage of it.

How to do it

1. Lie face down on the reverse hyper platform with your hips at the edge.

2. Grab the handles and let your legs hang.

3. Raise your legs by squeezing your glutes until they are level with your back.

4. Lower with control.

Pro Tip: Focus on a smooth motion rather than kicking up fast. It should feel like a controlled swing, not a jerky lift.

 

10. Single-Leg Romanian Deadlift

This is a balance challenge, hamstring stretch, and glute activator all in one. The single-leg RDL is a unilateral movement that addresses strength imbalances while reinforcing proper hinge mechanics. You’ll also improve coordination and stability through the foot and ankle, which makes this a smart inclusion for both performance and injury prevention.

How to do it

1. Stand tall holding a dumbbell in one hand.

2. Shift your weight onto one foot and hinge at the hips.

3. Extend the other leg behind you while lowering the weight toward the ground.

4. Keep your torso and lifted leg in a straight line.

5. Return to standing and repeat.

Pro Tip: Use a wall or rack for balance if needed. It is better to move correctly than to wobble through every rep.

 

Mistakes to Avoid When Doing Glute Ham Raise Alternatives

To round things off, here are some common mistakes you need to avoid when doing any of the above glute ham raise alternatives

• Skipping The Warm-Up: Jumping into heavy posterior chain exercises without properly warming up your hips and hamstrings is a fast track to injury.

• Using Too Much Weight Too Soon: Many of these alternatives are compound lifts. Start light and focus on form before loading up.

• Rounding Your Back: Whether you’re doing Romanian deadlifts or good mornings, a rounded spine puts your lower back at risk. Keep your chest up and back flat.

• Not Hinging At The Hips: Let your hips lead the movement, not your knees. Improper hinging shifts focus away from your glutes and hamstrings.

• Rushing The Reps: Fast, sloppy reps reduce time under tension. Slow things down and control both the descent and ascent.

• Neglecting Core Engagement: Your core supports your spine during these movements. Brace it like you're about to get punched.

• Ignoring Recovery: Your posterior chain needs rest to grow. Don’t train it hard every day.

 

Rounding Up

Glute ham raise alternatives give you all the strength-building benefits without relying on bulky gym equipment

These exercises are easy to adapt to your space, fitness level, and gear. By using proper form, staying consistent, and choosing the right movements, you’ll still target your glutes, hamstrings, and lower back with serious intensity

Build them into your routine and watch your lower body strength and athletic performance improve, plus, you might just notice your jeans fitting a little tighter in all the right places.