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Substitute for Glute Ham Raise?


#1

So i'm doing 5/3/1, buy I work out in a crappy manhattan gym with absolutely no room. The lat machine sucks, and my ankles can't fit (tried it). Since there are no ways to the the GHR, what would a good substitute be?


#2

have a friend hold your ankles and do a natural ghr. or find a lot of weights to stick your ankle under, or some ledge of some kind. if not i guess find other exercises like rdl's or single leg deadlifts?


#3

Why does it seem like everyone is suddenly afraid to do leg curls?


#4

Vid to give you an idea: http://www.youtube.com/watch?v=44DAxF6bneY


#5

if you are deadlifting on that day, then do machine hamstring curls

if your squatting on that day, do RDLs...


#6

Reverse Hyperextensions.Can be done off the table.


#7

stiff legged deads, lunges... also work hammies really well


#8

Lat machine.

Face the wrong way knelling on the seat. Put you ankles under support (normally goes above your knees)

Works for me.


#9

Winner for only reading the thread title and not the first post :stuck_out_tongue: Seriously though a lying ham curl is going to be the one of the closest approximations the angles at the knee and the waist in a GHR, if that's what you're going for. A glute bridge or hip thrust might also work. Without being picky though any of the above suggestions for substitutes should be fine, just pick what work best for you.


#10

Haha, yeah read first, post later!


#11

try leg curls with a slight lift of the leg/flex of the glute