T Nation

Securing Feet for Natural Glute-Ham Raise?

Any ideas for at home or at the gym? My school’s gym doesn’t seem to have anything that will do the trick. I guess the only option I have is a partner

Find something to stick them under. At the 24hr I used to go to there was a raised platform to do deadlifts/shrugs off of I guess. I took a little blue yoga mat and shoved my feet under the platform and the mat under my knees and did them.

I’ve used the bottom “rolls” of a decline bench. My heels seem to fit perfectly underneath them so that I can rest my knees on a pad on the ground, lock my shins and perform the movement without much trouble.

If you don’t have the luxury of having a well-sized decline bench, you can also dry doing “ghetto GHR” on a lat pulldown or calf raise station:

Best of luck!

the calves machine will do or also this:

  • smith machine
  • one of those half gymnastics ball things
  • pussy pad

if you have that i can really recomment it, its really soft on the knees

[quote]Kooopa wrote:
the calves machine will do or also this:

  • smith machine
  • one of those half gymnastics ball things
  • pussy pad

if you have that i can really recomment it, its really soft on the knees[/quote]

And you can adjust the difficulty by changing where your knees are on the half ball doohickey.

I take a barbell, load it up with 185, set it on the ground against the rack, wedge a small plate against the 45s on either side (to keep it from rolling), wrap a towel around barbell and fold up another towel on the floor. Your knees go on the towel and your ankles go under the barbell. I then attach bands to the top of the rack and do band assisted NGHRs (just make sure the rack isn?t going to tip over on you).

Hmmm, I’ll give the decline bench a shot