T Nation

Glute-Ham Raises & Reverse Hypers

So like most gyms there are no Glute-Ham and Reverse Hyper machines at the ones I go to. 
  1. Is there any particular way to do these with standard gym equipment?
  2. What are good alternatives for the posterior chain, particularly for weak glutes and hamstrings?

good mornings cure all

[quote]TheBlade wrote:
So like most gyms there are no Glute-Ham and Reverse Hyper machines at the ones I go to.

  1. Is there any particular way to do these with standard gym equipment?
  2. What are good alternatives for the posterior chain, particularly for weak glutes and hamstrings?[/quote]

I still do them. For ghr’s, load up about 400-450 lbs on a bar. Get a tampon, put it on the bar, and get a matt of some kind to go under your knees. Hook your legs under the bar, and have at it.

For reverse hypers, simple lie down on the other side of a hyperextension, hold on to the base, and perform reverse hypers. Add ankle weights or bands for added resistance