Glute Ham Raises without machine

Will_Thrust_For_Candy

Hey all!

So in efforts to have a seriously sexy backside, I would like to add the good ole GHR to one of my lower body days. Problem? I workout at home and don't have the machine. I also don't have a workout partner that could hold my ankles.

I do have a bench (incline/decline/flat) with the leg attachment....this is a link to the one I own:
http://shop.fitnessdepot.ca/FlatInclineDecline-Bench-P132.aspx#.Uccq7ZzZVFo



Plus I have this power rack and an 300lb Oly barbell set. I also have a 20lb 6' barbell:
http://shop.fitnessdepot.ca/Power-Rack-Full-Cage-P141.aspx#.UccrL5zZVFo



I'm looking for ideas on how I can add this exercise safely with the equipment that I have.


Any ideas would be greatly appreciated! Thank you!

mustgetmuscles1

This video give a few options for make shift glute ham raises.

http://youtu.be/n2qhyr-Qeus

Will_Thrust_For_Candy

Thank you!

The first variation with the ball might work....the problem is that the pins on my rack don't go all the way to the bottom. I'm thinking if I place the bar on the floor on the inside of the rack, using my feet to pull it against the rack, that might work.

Sarauk2sf

What does your current routine comprise?

Will_Thrust_For_Candy

Day 1: 1. Deadlift, 2a. barbell glute 2b. bridge, reverse crunch

Day 2: 1. Push-ups, 2a suspended push-ups 2b inverted rows

Day 3: 1. Back squat 2a reverse lunge 2b ab walkout

Day 4: 1. OHP 2a close grip bench 2b chin-ups (or trying to do chin-ups in my case :laugh:)

I would like to add GHR on Day 1. From what I understand it's a very difficult exercise to perform properly, so it's not like I would be able to knock off a bunch at first. Also no additional weight except for my *kitten* at first :laugh:

Chief_Rocka

GHR is more hamstrings then glutes. If you're looking for extra glute work, hip thrusts would be the first place to look.

Will_Thrust_For_Candy

Yeah I do barbell glute bridge on day 1 now


(edited because I do glute bridges....not "glue" bridges lol)

Sarauk2sf

I would look to possibly include Good Mornings instead. They get hammies and glutes. If you do them, keep them pretty light as you do not want to put too much strain on your back after deads and you want to keep your spine neutral (hard to do if tired and the weight is too heavy).

Will_Thrust_For_Candy

I have considered Good Mornings. I was hoping to at least try the GHR because of the technical difficulty.....looking at similar to a pull-up/chin-up in that respect.

I'll see what I can come up with, but it could very well end up being that I go with the GM's