10 Best Floor Glute-ham Raise Alternatives for Home or Gym

The Floor Glute-ham Raise is done kneeling with a machine. Ranked closest by our scoring: Lying Leg Curls, the Lever Lying Leg Curl and the Lever Kneeling Leg Curl. A harder version, the Glute Ham Raise, is listed below as a progression rather than a swap.

Floor Glute-ham Raise

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Floor Glute-ham Raise

The steps for the Floor Glute-ham Raise itself, so you can judge how close each substitute below really is.

Hamstrings, with calves, glutes · Machine · Advanced · Compound

  1. You can use a partner for this exercise or brace your feet under something stable.
  2. Begin on your knees with your upper legs and torso upright. If using a partner, they will firmly hold your feet to keep you in position. This will be your starting position.
  3. Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward.
  4. Place your hands in front of you as you reach the floor. This movement is very difficult and you may be unable to do it unaided. Use your arms to lightly push off the floor to aid your return to the starting position.

The 10 Best Floor Glute-ham Raise Alternatives

10 substitutes, ranked by how closely each one matches the Floor Glute-ham Raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Lying Leg Curls

    1. Lying Leg Curls

    82% match

    Hamstrings · Intermediate · Isolation

    Pick this when you want an easier version that still works the hamstrings.

    • Machine
    How to perform it
    1. Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
    2. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.
    3. As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
    4. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Floor Glute-ham Raise
    • Equipment: a machine, the same as the Floor Glute-ham Raise
    • Body position: lying face down, not kneeling
  2. Glute Ham Raise

    Progression

    2. Glute Ham Raise

    90% match

    Hamstrings · Advanced · Compound

    Pick this when you want a harder version that still works the hamstrings.

    • Machine
    How to perform it
    1. Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.
    2. Start from the bottom of the movement. Keep your back arched as you begin the movement by flexing the knees. Drive your toes into the foot plate as you do so. Keep your upper body straight, and continue until your body is upright.
    3. Return to the starting position, keeping your descent under control.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Floor Glute-ham Raise
    • Equipment: a machine, the same as the Floor Glute-ham Raise
    • Body position: kneeling, the same as the Floor Glute-ham Raise
  3. Lever Lying Leg CurlPlay demonstration

    3. Lever Lying Leg Curl

    82% match

    Hamstrings · Intermediate · Isolation

    A good swap when you have a lever machine to work with, and it still works the hamstrings.

    • Lever
    How to perform it
    1. Adjust the machine to fit your body and select the desired weight.
    2. Lie face down on the machine with your legs straight and your heels against the padded lever.
    3. Grasp the handles or the sides of the machine for stability.
    4. Keeping your upper body stationary, exhale and curl your legs up as far as possible without lifting your hips off the pad.
    5. Hold the contracted position for a brief pause as you squeeze your hamstrings.
    6. Inhale and slowly lower the lever back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Floor Glute-ham Raise
    • Equipment: a machine, the same as the Floor Glute-ham Raise
    • Body position: lying face down, not kneeling
  5. Cable Deadlifts

    5. Cable Deadlifts

    80% match

    Hamstrings · Intermediate · Compound

    A good swap when you have a cable machine to work with, and it still works the hamstrings.

    • Cable
    How to perform it
    1. Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.
    2. To begin, squat down be flexing your hips and knees until you can reach the handles.
    3. After grasping them, begin your ascent. Driving through your heels extend your hips and knees keeping your hands hanging at your side. Keep your head and chest up throughout the movement.
    4. After reaching a full standing position, Return to the starting position and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Floor Glute-ham Raise
    • Equipment: a cable, not a machine
    • Body position: standing, not kneeling
  6. Smith Machine Stiff-legged Deadlift

    6. Smith Machine Stiff-legged Deadlift

    80% match

    Hamstrings · Intermediate · Compound

    A good swap when you have a Smith machine to work with, and it still works the hamstrings.

    • Smith-machine
    How to perform it
    1. To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
    2. Lift the bar up by fully extending your arms while keeping your back straight. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
    3. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
    4. Start bringing your torso up straight again as soon as you feel the hamstrings stretch by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Floor Glute-ham Raise
    • Equipment: a machine, the same as the Floor Glute-ham Raise
    • Body position: standing, not kneeling
  7. Self Assisted Inverse Leg CurlPlay demonstration

    7. Self Assisted Inverse Leg Curl

    80% match

    Hamstrings · Intermediate · Isolation

    Use this when you have nothing to train with, because it works the hamstrings with bodyweight alone.

    • Bodyweight
    How to perform it
    1. Lie flat on your back on a mat or bench with your legs extended.
    2. Place your hands by your sides or under your glutes for support.
    3. Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
    4. Pause for a moment at the top, then slowly lower your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Floor Glute-ham Raise
    • Equipment: bodyweight only, not a machine
    • Body position: kneeling, the same as the Floor Glute-ham Raise

Why You Might Need a Floor Glute-ham Raise Alternative

You may substitute the Floor Glute-ham Raise for several reasons: no access to a glute-ham machine, rehab restrictions, or a need for different loading patterns. Alternatives let you emphasize eccentric control (Nordic curl), hip-dominant strength (RDL), or isolation (Swiss ball curl). Choose an option that preserves neutral spine and allows progressive overload; for example, perform RDLs with a hip hinge cue, push hips back and keep a soft knee, to preferentially recruit the hamstring long head and glute max.

How to Choose the Right Floor Glute-ham Raise Substitute

Match the substitute to the movement pattern you need. If you want knee-flexion emphasis choose Nordic or slider curls; if you want hip-extension strength pick RDLs or reverse hypers. Consider equipment, required range of motion, and whether you need unilateral work for imbalances. Use objective cues: maintain a neutral spine, hinge at the hips, and control the eccentric 2–4 seconds. Prioritize exercises that allow progressive loading and preserve hamstring length-tension by not letting the lumbar curve.

Floor Glute-ham Raise FAQ

What muscles does Floor Glute-ham Raise work?

The exercise primarily targets the hamstrings (biceps femoris, semitendinosus, semimembranosus) for knee flexion and the gluteus maximus for hip extension, with secondary activation of the spinal erectors and adductors. Cue yourself to drive the hips into extension and control the knee bend to maximize posterior chain activation.

What is the best bodyweight alternative to Floor Glute-ham Raise?

The Nordic hamstring curl is the best bodyweight alternative: anchor the ankles, keep a braced trunk, and lower with a slow eccentric for 3–4 seconds before catching yourself with the hands. That eccentric demand closely replicates the hamstring loading profile of the GHR and drives high hamstring activation.

Can I build muscle without doing Floor Glute-ham Raise?

Yes. You can hypertrophy hamstrings using RDLs, Nordic curls, Swiss ball or slider curls, and reverse hypers by applying progressive overload. Use slow eccentrics, increase loading or volume, and emphasize full hip hinge or controlled knee flexion to stress the hamstrings effectively.

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