Glute Ham Raise Alternative (GHD Sit Ups, Hip & Back Extension)

Glute Ham Raise Alternative For Home (GHD Sit Ups, Hip & Back Extension)
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The Glute Ham Developer (GHD) is a great machine to build posterior chain strength but for garage or home gyms, it’s a huge space hog.
And with the big piece of equipment also comes a hefty price.
We’re talking at the very least $400.
In this video I’m going to show you alternatives to several exercises you do on a GHD without taking up more space in your garage gym or spending a ton of money.
The common factor with all these exercises is that your feet are anchored down so we’re going to recreate that using a belt and an adjustable bench.
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Glute Ham Raise Alternative
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The glute ham raise is one of the best exercises to strengthen your hamstrings.
The fixed hip position maintained throughout the movement will force you to rely on your hamstrings to move your torso back to the starting position.
Adjust the machine so your knees rest on the pad.
Begin with your knees flexed and your torso straight.
As you descend into the negative portion of the exercise maintain a neutral spine.
Continue the motion until your torso is positioned parallel to the ground.
Squeeze your glutes and hamstrings as you move back to the starting position.
You can also reduce the difficulty level by moving your knees behind the support pad.
If you find it difficult to execute this movement (trust me it’s a really hard exercise), you can do several things to spot yourself.
Use a stick as a self spotter. Hold one end with one hand and keep the other end of the stick on the ground.
You can also wrap a resistance band around your upper body.
This is basically a Nordic curl.
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GHD Back Extensions Alternative
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The goal of the Glute Ham Developer back extensions is to move vertebrae by vertebrae as you flex your back.
This is great for developing your spinal erectors as well as for building kinesthetic awareness.
For this exercise, your hips are fully supported by the pad and your low back is hanging off.
Start by keeping your legs straight, hips fully extended, spine neutral, and arms crossed.
To begin, tuck your chin to flex the spine.
Start the movement at the neck, and then the upper back, followed by the lower back.
Carefully move your upper body back to the starting position in reverse.
Starting extending at the lower back, then middle back, and all the way up to the neck, then repeat the movement.
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GHD Hip Extensions Alternative
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The Glute Ham Developer hip extensions are excellent for developing your glute and hamstring strength.
When doing this exercise, keep your spine ridged while flexing your hips.
Your hips should be freely moveable and off the pad.
Begin by keeping your legs straight, your hips fully extended, and your arms positioned across your chest.
Your head and torso should be parallel to the ground.
As you descend, remember to flex your hips as much as possible while maintaining the lumbar curve.
Squeeze your glutes and hamstrings as you move your torso back to the starting position, and repeat the
movement.
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GHD Sit Ups Alternative
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GHD sit ups are one of the more advanced movements on the glute ham developer.
They will help strengthen your core, back, and hip flexors.
If you’ve never done GHD sit ups before, shorten the range of motion until you get comfortable with the movement.
As you get better, extend your low back until you’re able to touch the floor.
Sit on the support pad, keeping your hips free.
Keep your knees slightly bent.
Start by moving backward, bracing your abs and torso and extending your arms above your head, until one or both hands touch the
ground.
Extend your legs explosively, swinging your arms and upper body up, until you’re back to the starting position.
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Reverse Hyper Extension Machine DIY
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Watch this video and see my reverse hyper gym hack
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• Glute Ham Raise Altern...
Glute Ham Raise Alternative For Home (GHD Sit Ups, Hip & Back Extension)