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

If you can’t perform the Floor Glute-ham Raise, use exercises that load knee flexion and hip extension: Nordic hamstring curl, Romanian deadlift (RDL), Swiss ball hamstring curl, slider hamstring curl, and reverse hyper. Focus on controlled eccentrics, e.g., for Nordic curls, anchor ankles and lower slowly for a 3–4 second descent to maximize hamstring activation.

Original Exercise: Floor Glute-ham Raise

Floor Glute-ham Raise
Primary Muscle
Hamstrings
Equipment
Machine
Difficulty
Advanced
Type
Compound
Secondary Muscles: Calves, Glutes
How to Perform Floor Glute-ham Raise
  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.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Isolation

Ranked Floor Glute-ham Raise Alternatives

Best Match
Glute Ham Raise

1. Glute Ham Raise

90.2% Match
Hamstrings Machine Advanced Isolation
How to perform this exercise
  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.
Lying Leg Curls

2. Lying Leg Curls

82.4% Match
Hamstrings Machine Intermediate Isolation
How to perform this exercise
  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.
Lever Lying Leg Curl

3. Lever Lying Leg Curl

81.9% Match
Hamstrings Lever Intermediate Isolation
How to perform this exercise
  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.
Lever Kneeling Leg Curl

4. Lever Kneeling Leg Curl

81.2% Match
Hamstrings Lever Intermediate Isolation
How to perform this exercise
  1. Adjust the machine to fit your body and select the desired weight.
  2. Kneel on the machine facing downwards, with your knees resting on the pad and your feet secured under the footpads.
  3. Grasp the handles or the sides of the machine for stability.
  4. Keeping your upper body stationary, exhale and curl your legs up towards your glutes by flexing your knees.
  5. Pause for a moment at the top of the movement, squeezing your hamstrings.
Cable Deadlifts

5. Cable Deadlifts

80.1% Match
Hamstrings Cable Intermediate Isolation
How to perform this exercise
  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.
Smith Machine Stiff-Legged Deadlift

6. Smith Machine Stiff-Legged Deadlift

80% Match
Hamstrings Smith-machine Intermediate Isolation
How to perform this exercise
  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.
Self Assisted Inverse Leg Curl

7. Self Assisted Inverse Leg Curl

79.7% Match
Hamstrings Body-weight Intermediate Isolation
How to perform this exercise
  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.
Self Assisted Inverse Leg Curl (on Floor)

8. Self Assisted Inverse Leg Curl (on Floor)

79.7% Match
Hamstrings Body-weight Beginner Isolation
How to perform this exercise
  1. Lie flat on your back with your legs extended and your arms by your sides.
  2. Bend your knees and place your feet flat on the ground, hip-width apart.
  3. Lift your hips off the ground, engaging your glutes and hamstrings.
  4. Slowly curl your legs towards your glutes, keeping your hips lifted.
  5. Pause for a moment at the top, then slowly extend your legs back to the starting position.
Clean Deadlift

9. Clean Deadlift

77.4% Match
Hamstrings Barbell Intermediate Isolation
How to perform this exercise
  1. Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.
  2. Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar's path.
  3. After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.
Reverse Band Sumo Deadlift

10. Reverse Band Sumo Deadlift

77.4% Match
Hamstrings Barbell Advanced Isolation
How to perform this exercise
  1. Begin with a bar loaded on the floor inside of a power rack. Attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end to the barbell.
  2. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
  3. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
  4. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
  5. Return the weight to the ground by bending at the hips and controlling the weight on the way down.

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 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.

Frequently Asked Questions

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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