Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Training » Training Exercises

The Best Glute Ham Raise Alternatives For A Stronger Posterior Chain 

Whether you are a bodybuilder, weightlifter, or athlete, you need a strong posterior chain. One of the best exercises for this body part is the glute ham raise. But what if you don't have access to a suitable glute ham raise machine? Or what if you're bored with this exercise? Don't worry; there are lots of glute ham raise alternative exercises you can use!

Written by Patrick Dale, PT, ex-Marine

Last Updated on2 September, 2023 | 1:32 AM EDT

Ask Question?

A lot of gyms have glute ham raise machines, also known as a glute ham developer, or GHD for short. Looking a lot like a 45-degree back extension machine, the glute ham raise has seen an increase in popularity over the last decade or so because it often features in CrossFit workouts.

But, despite this popularity, the GHD is just one exercise you can use to increase posterior chain strength. There are LOTS of glute ham raise alternatives that you can use. There will be times when the GHD is not the best exercise for your training goal, and you could even find yourself training in a gym where there is no glute ham raise machine.

In this article, we will reveal the 10 best alternatives to the GHD that work the same muscles, albeit using different equipment.

The 10 Best Glute Ham Raise Alternatives Are:

  • Nordic Curls
  • Reverse Hypers
  • Deadlifts
  • Romanian Deadlifts
  • Kettlebell Swings
  • Hip Thrusts
  • Cable Pull-Throughs
  • Good Mornings
  • Sumo Deadlift High Pull
  • Hill Sprints

What is Glute Ham Raise?

Before we spill the beans on the top ten glute ham raise alternative exercises, let’s take a look at the benefits of this exercise, and what makes it so valuable and popular.

GHDs involve knee flexion and hip extension – your hamstrings have two primary functions, knee flexion, and hip extension. The glutes also extend your hips. Glute ham raises involve hip extension AND knee flexion, making them a very useful and time-efficient exercise.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

Good for lower back development – as well as working the glutes and hamstrings, glute ham raises also involve the erector spinae or lower back muscles. A strong lower back is crucial for both performance and injury prevention.

Glute ham raises are a bodyweight exercise – other than a glute ham raise machine, you, don’t need any extra equipment to do this exercise. You don’t even need any extra weight. For most exercisers, bodyweight resistance is challenging enough. In fact, for some lifters, bodyweight GHDs are TOO demanding, and that’s one of the reasons that a glute ham raise alternative may be useful.

Great for all sports – one of the reasons that the GHD is so popular is that it works the muscles that help you run faster, jump higher, and kick harder; the posterior chain. In fact, it’s hard to think of a sporting activity that doesn’t use these muscles. If you want to perform at your best, while reducing your risk of injury, glute ham raises will help.

Build a better butt – many exercisers work out purely for aesthetic reasons; they want to look their best. Whether you are a bodybuilder or a booty model, GHDs can help you build a rear-end you can be proud of. Weak, soft, flat butt? Just say, no! 

GHDs can be modified to suit your needs – basic glute ham raises are a challenging exercise, but they can be made easier or harder according to your needs. Make them easier by using a pole or band for assistance or use a reduced range of motion. Make them harder by using weights or bands to increase the resistance or wear a weighted vest.

There is no denying that the GHD delivers a great workout for your glutes and hamstrings, but there are bound to be times when you don’t have access to this machine or need to add some variety to your workouts. 

The 10 Best Glute Ham Raise Alternative Exercises

These ten exercises work the same muscles as glute ham raises but in a slightly different way. Some use different movement patterns, while others use alternative equipment. Use these exercises anytime that you don’t have access to a GHD or just need an alternative.

1. Nordic Curls

Nordic curls are basically an equipment-free way to do glute ham raises. As such, they’re pretty challenging, so not the best choice if you are looking for an easier glute ham raise alternative. But, if you want an equally demanding exercise you can do without using a GHD, this could be the exercise you want.

How to do it:

  1. Kneel on the floor and anchor your feet. Use a spotter, a loaded barbell, or a Smith machine bar set at a low position. Pad your knees with a folded gym mat or towel. Your body and thighs should be upright, hips, knees, and shoulders aligned.
  2. Brace your core, engage your glutes and hamstrings, and raise your hands up to your chest, palms facing forward.
  3. Using your glutes and hamstrings as brakes, lower yourself down toward the floor while trying not to bend at the hips. Use your arms to control your descent if necessary.
  4. Pushing off the floor with your arms if you need to, pull yourself back up to the starting position and repeat.
  5. Like GHDs, you can make this exercise easier or harder by using bands, holding weights, or wearing a weighted vest.

2. Reverse Hypers

Reverse Hyperextension Muscles Worked

In glute ham raises, your feet stay still while your upper body moves. With reverse hypers, your upper body remains stationary while your legs move. This doesn’t make reverse hypers a better exercise; it’s just a good glute ham raise alternative that has the advantage of being very easy on your lower back.

Read more about reverse hyperextension guide.

3. Deadlifts

Deadlifts

Conventional barbell deadlifts are a great GHD alternative. Not only do they target your posterior chain, but they also involve lots of other muscle groups, making them an all-but full-body exercise.

Deadlifts are the last exercise of most powerlifting competitions and are also used by bodybuilders to build a bigger back. But, as far as glute ham raise alternatives go, the deadlift is very hard to beat!

Read more on barbell deadlift.

4. Romanian Deadlifts

The Romanian Deadlift

Conventional deadlifts involve a lot of glute and hamstring activation, but also work the quads too. Romanian deadlifts don’t include any knee extension, and therefore do not train the quads. In some ways, this makes them a closer glute ham raise alternative than deadlifts from the floor. However, both deadlift variations are useful posterior chain exercises.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

Read more about barbell romanian deadlift.

5. Kettlebell Swings

Kettlebell swings might not look anything like GHDs, but they still work the same muscles. Unlike most glute ham raise alternative exercises, this move is performed at speed, making it useful for developing posterior chain power. High-rep sets of kettlebell swings are also a very effective conditioning exercise and fat burner.

How to do it:

  1. Hold a kettlebell in front of your thighs and stand with your feet about shoulder-width apart. Bend your knees slightly and brace your core.
  2. Keeping your arms straight, push your butt back and lean forward from your hips, lowering the weight to about knee-height.
  3. Without rounding your lower back, snap your hips forward and use this momentum to swing your kettlebell forward and up to around eye-level. Tense your glutes, lats, and abs at the top of the rep.
  4. Lower the weight and repeat.
  5. Set a brisk but even rhythm and stick to it for your entire set.
  6. You can also do this exercise using a dumbbell held in a fingers-interlocking grip.

6. Hip Thrusts

Barbell Hip Thrust
Barbell Hip Thrust

Hip thrusts are often thought of primarily as a glute exercise, but they’re actually an effective hamstring exercise too. In fact, if you look at the end position of glute ham raises, you’ll see that the movement is actually very similar. 

The main advantage of hip thrusts as a glute ham raise alternative is that they are very easy on your lower back. If you want to work your glutes and hamstrings while avoiding stressing your lower back too much, hip thrusts are an excellent choice.

Read more about barbell hip thrust glutes hamstrings.

7. Cable Pull-Throughs

 

Cable Pull Throughs

The main disadvantage of a lot of glute ham raise alternative exercises is that the target muscles are unloaded at the top of each rep. In contrast, with GHDs, the tension on the posterior chain remains more or less constant as you complete each rep. This is part of what makes glute ham raises so effective.

Cable pull-throughs share this characteristic, making them a viable alternative to glute ham raises, albeit one that’s much easier to learn and perform.

Read more on cable pull through.

8. Good Mornings

Good mornings

The good morning is so-called because the movement looks a bit like you are bowing, as people used to do to greet one another. It’s a slightly controversial exercise because, done incorrectly, it could cause injury. But that can be said about most exercises, so good mornings aren’t really all that different. Just make sure you use light to moderate weights and NEVER round your back when doing this exercise.

How to do it:

  1. Rest and hold a barbell across your upper back, as though you were going to do a set of back squats. Make sure it’s on your fleshy traps, and not on your neck. Hold it firmly in place with an overhand grip.
  2. Stand with your feet about hip-width apart, knees slightly bent. Brace your abs.
  3. Push your hips back and hinge forward, leaning over as far as you can without rounding your lower back.
  4. Stand back up again and repeat.

Read more on Good Mornings exercise.

9. Sumo Deadlift High Pull

Like glute ham raises, sumo deadlift high pulls are popular with CrossFit. It’s an explosive exercise that works your entire posterior chain, as well as your traps, shoulders, deltoids, and arms. Like kettlebell swings, this glute ham raise alternative is also a good conditioning exercise. In fact, in CrossFit, the sumo deadlift high pull is often done in place of rowing. Regardless of this, it’s a very useful posterior chain exercise.

10. Hill Sprints

Hill Sprint

Even if you train outside, it’s good to know that there are still glute ham raise alternative exercises you can do. Hill sprints look nothing like GHDs, but they work the same muscles and involve simultaneous knee flexion and hip extension. Running up a steep hill will also improve your fitness and burn fat. They might even make you faster too!

If you are new to hill sprints, resist the temptation to go too fast too soon because you may pull a hamstring if you do. Increase both speed and duration gradually, and as you get used to this demanding exercise.

How to do it:

  1. Find a steep hill that’s between 20-50 yards long.
  2. Starting a few yards back, jog toward the hill and then accelerate as you reach it.
  3. Lean into the hill, pump your arms, and drive your legs backward. Look forward and up slightly to maintain good posture.
  4. Try to out-run your hill, i.e., do not slow down before the top.
  5. Walk back down and then repeat.

Glute Ham Raise Alternatives – Wrapping Up

Almost everyone needs a stronger posterior chain. Well-developed glutes, hamstrings, and erector spinae muscles look impressive and add a lot to your sporting performance. It can also reduce your risk of injury, especially when lifting heavy objects off the ground.

The glute ham raise is one way to develop these muscles, but, and despite its popularity, there is more than one way to increase the size and strength of your posterior chain. That’s good news because it’s not always possible or practical to do GHDs.

Use these glute ham raise alternative exercises whenever you don’t have access to a GHD machine, or when you want to challenge the same muscles in a different way.


If you have any questions or require further clarification on this article, please leave a comment below. Patrick is dedicated to addressing your queries promptly.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Training Training Exercises
Previous Post

2020 World’s Strongest Man Official Lineup Revealed

Next Post

Should You Take BCAAs Before Or After Workouts?

Patrick Dale, PT, ex-Marine

Patrick Dale, PT, ex-Marine

Patrick Dale, PT, ex-Marine, is a Training Editor with 30 years of experience in Personal Training and Strength & Conditioning. A former British Royal Marine, gym owner, and fitness qualifications assessor, he is dedicated to delivering informative, reliable content. In addition, Patrick is an experienced writer who has authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos. He’s not just an armchair fitness expert; Patrick practices what he preaches! He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. When not lecturing, training, researching, or writing, Patrick is busy enjoying the sunny climate of Cyprus, where he has lived for the last 20-years.

Related

Tia Clair Toomey Announces Participation At 2025 Crossfit Games
CrossFit

Breaking: Tia-Clair Toomey Confirms Plans to Compete at 2025 CrossFit Games

20 Minute Cindy Workout
Training

I Did CrossFit’s 20-Minute Cindy Workout Three Times a Week for a Month – Here’s What Happened

2025 Northern California Classic
CrossFit

2025 Northern California Classic CrossFit Semifinal Results — William Leahy and Alex Gazan Victorious

2025 Syndicate Crown Results
CrossFit

2025 Syndicate Crown CrossFit Semifinal Results — Ty Jenkins and Brooke Wells Triumphant

2025 Torian Pro Results
CrossFit

2025 Torian Pro CrossFit Semifinal Results — Tia-Clair Toomey & Ricky Garard Win

2025 Tfx Invitational Results
CrossFit

2025 TFX Invitational CrossFit Semifinal Results — Nick Mathew and Olivia Kerstetter Win

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Dorian Yates Shares His Mr. Olympia Bodyweight Ab Routine Inspired by Bruce Lee

Big Ramy Hints at 2025 Bodybuilding Comeback: “I Will Be Back”

Ronnie Coleman’s Condition ‘Remains Serious But Stable,’ Must Undergo Additional Surgical Procedure for ‘Underlying Health Matter’

Forget Crunches — This Standing 8-Move Dumbbell Flow Torches Abs, Legs, and Arms

Exercise Scientist Reveals Top 6 Forgotten Movements from the 1980s to Achieve a Jacked Physique

Arnold Schwarzenegger Breaks Down How Building Muscle Can Help You Burn Fat and Control Blood Sugar

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.