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Exercises

Glute ham raise alternatives: hamstring work with no GHR bench

Published October 23, 2026

The closest glute ham raise alternative is the Nordic hamstring curl: the same knee curl against your own bodyweight, with your feet hooked under a couch or held by a partner instead of a bench's pads. In the gym, you can do the raise itself on a lat pulldown, or pair a lying leg curl with a 45-degree back extension to cover both halves of it. At home, a stability ball leg curl copies the curl, and a dumbbell B-stance RDL covers the hip half.

What a glute ham raise alternative has to replace

The raise itself, on a lat pulldown

Glute Ham Raise

Hamstrings, Glutes

No glute ham bench? A lat pulldown seat holds your calves the same way, and the weight stack takes off part of your bodyweight, so you can do the raise in most gyms. The heavier the stack, the more help you get.

How to do it

  1. Face away from a lat pulldown and kneel on its seat, calves locked under the thigh pads.
  2. Hold the pulldown bar across the back of your shoulders; a heavier stack gives you more help.
  3. Keep your hips straight and lean your body forward as one piece until it is close to level with the floor.
  4. Curl yourself back up by pulling your heels into the pads.

Cues

  • Hips locked straight
  • Lean as one piece
  • Heavier stack if form breaks

Common mistakes

  • Folding at the hips on the way up: add assistance until you can rise in one straight line.
  • Falling through the bottom: control the lowering just as much as the lift.

The glute ham raise trains your hamstrings at both ends. They bend your knees to pull your body up from a forward lean, and with your glutes they keep your hips straight. It is hardest near the bottom, when your body leans far forward and your knees are nearly straight.

A replacement should keep that knee curl against a heavy load with your hips straight, or you can pair a curl with a hip hinge to cover both jobs. If your gym has a lat pulldown, you can also do the raise itself without the bench, with the stack giving you a little help.

In the gym

Without a glute ham bench, use a leg curl for the knee half and a hinge or back extension for the hip half, or do the raise itself on the lat pulldown.

Easiest swap to load

Lying Leg Curl

Hamstrings

It trains the knee curl half of the raise with your hips straight, in small weight jumps. Pair it with a hinge to cover the hip half.

How to do it

  1. Adjust the roller so it rests on your lower calves, with your knees just past the end of the pad.
  2. Lie chest-down, grip the handles, and press your hips into the bench.
  3. Curl the roller toward your glutes as far as it goes.
  4. Lower it over a slow count of three and repeat.

Cues

  • Hips glued down
  • Full curl, slow lowering
  • Toes pulled toward shins

Common mistakes

  • Hips popping up at the top: reduce the weight until they stay flat.
  • Bouncing at the bottom: keep the stack from touching between reps.
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Curl with a longer hamstring stretch

Seated Leg Curl

Hamstrings

Your hips are bent, so your hamstrings start each curl more stretched than on the lying machine. Use it the same way, paired with a hinge.

How to do it

  1. Set the backrest so your knees line up with the machine's pivot, and lock the thigh pad down firmly.
  2. Rest the lower pad just above your heels with your legs straight.
  3. Curl your heels down and back under the seat as far as they go.
  4. Let the pad rise slowly until your legs are straight again, and repeat.

Cues

  • Thigh pad snug
  • Pull heels under the seat
  • Two seconds on the way up

Common mistakes

  • Lifting your hips off the seat to finish the rep: tighten the thigh pad and lighten the stack.
  • Letting the stack crash between reps: control it all the way to straight legs.
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The hip half of the raise

45-Degree Back Extension

Glutes, Hamstrings

Locked in on the bench, you hinge and lift your torso with your glutes and hamstrings, which is the hip half of the glute ham raise. Pair it with a curl.

How to do it

  1. Set the pad so it sits just below your hip bones, then hook your heels under the foot rollers.
  2. Fold your arms over your chest with your body in line with the bench.
  3. Bend forward at the hips until you feel a stretch in your hamstrings.
  4. Lift your torso back to a straight line with your legs, squeezing your glutes, and stop there.

Cues

  • Hinge at the hips
  • Stop at a straight line
  • Squeeze your glutes at the top

Common mistakes

  • Arching back past a straight line at the top: the rep ends when your body is straight.
  • Setting the pad too high so it blocks your hips: you should be able to fold freely over it.
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Heaviest swap

Romanian Deadlift

Hamstrings, Glutes

A heavy hinge that trains your hamstrings and glutes at the hip through a long stretch. It skips the knee curl, so add a curl in the same session.

How to do it

  1. Stand with a barbell at your thighs, hands just outside your legs, feet under your hips.
  2. Soften your knees and push your hips back, sliding the bar down your thighs.
  3. Stop when your hamstrings are fully stretched, usually just below the knee, with your back flat.
  4. Push your hips forward to stand up, glutes tight at the top.

Cues

  • Hips back
  • Bar stays on your legs
  • Back flat

Common mistakes

  • Bending the knees into a squat: keep them soft and still.
  • Reaching for the floor: stop where your back would round.
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Glutes with little back load

Cable Pull-Through

Glutes, Hamstrings

The cable pulls your hips back and your glutes drive them through. Use it when you want the raise's glute work without loading your lower back.

How to do it

  1. Attach a rope to a low pulley, turn your back to the stack and take the rope ends between your legs.
  2. Walk forward until the stack lifts, feet a bit wider than your hips.
  3. Hinge back, letting the rope pull your hands between your thighs, back flat and knees softly bent.
  4. Drive your hips forward to stand tall and squeeze your glutes at the top.

Cues

  • Hips back, then hips through
  • Arms just hold the rope
  • Squeeze your glutes to finish

Common mistakes

  • Squatting down instead of hinging: keep your shins near vertical and move your hips back.
  • Pulling with your arms or leaning back at the top: stand tall and stop.
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Bodyweight, a ball, straps or a band

At home, these keep the knee curl with your hips straight, from hardest to lightest.

Closest swap, bodyweight only

Nordic Hamstring Curl

Hamstrings

The same knee curl as the glute ham raise with your hips straight, but with no pad to roll over, so it is harder. Most people control only part of the lowering at first; catch yourself and push back up.

How to do it

  1. Kneel on a cushion with your ankles pinned under a couch or held by a partner, your body upright from knees to head.
  2. Squeeze your glutes and lower your torso forward as slowly as you can, bending only at the knees.
  3. When your hamstrings can't hold you, catch yourself with your hands on the floor.
  4. Push off the floor lightly and pull with your hamstrings to come back up to kneeling.

Cues

  • Hips stay open, no folding
  • Lower as slowly as possible
  • Hands catch, then help up

Common mistakes

  • Bending at the hips to make the lowering easier: keep a straight line from knees to shoulders.
  • Dropping to the floor after a few inches: fight it the whole way down; the slow lowering is the rep.
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Best swap with an exercise ball

Stability Ball Leg Curl

Hamstrings

Holding a bridge while you roll the ball in keeps your hips straight during the curl, like the raise. It is light, so use higher reps.

How to do it

  1. Lie face up with your heels and lower calves on a stability ball and your arms flat on the floor beside you.
  2. Dig your heels into the ball and raise your hips until shoulders, hips and feet line up.
  3. Keeping your hips high, pull the ball in toward your glutes until your feet are flat on top of it.
  4. Roll the ball back out slowly until your legs are straight again, without letting your hips sag.

Cues

  • Hips up before you curl
  • Heels dig into the ball
  • Slow on the way out

Common mistakes

  • Letting your hips drop as the ball rolls in: the curl gets easier because your hamstrings stop holding the bridge.
  • Rushing the roll-out: take two to three seconds on it.
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Best swap with suspension straps

TRX Leg Curl

Hamstrings

The same hips-up curl with your heels in the straps, steadier than a ball. Lower the strap height to make it harder.

How to do it

  1. Set the straps so the foot cradles hang about knee height, then lie face up with your heels in them.
  2. Raise your hips until your shoulders, hips and heels line up.
  3. Pull your heels toward your glutes, keeping your hips lifted as your knees bend.
  4. Straighten your legs under control and keep your hips off the floor between reps.

Cues

  • Drive the hips up as the knees bend
  • Squeeze the backs of the thighs at the top
  • Arms flat for balance

Common mistakes

  • Starting with the straps too high, so your hips sink: lower the cradles until you can hold the bridge.
  • Swinging the legs in and out: pause a moment with your knees fully bent before you extend.
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Lightest swap, a mini band

Band Leg Curl

Hamstrings

A standing curl with a mini band around your ankles. Use it for high reps to finish a session.

How to do it

  1. Put a mini loop band around both ankles and stand tall, holding a wall or chair for balance.
  2. Keep your thighs side by side.
  3. Bend one knee and lift that heel toward your glutes as high as you can.
  4. Lower it slowly. Finish the set, then switch legs.

Cues

  • Knees side by side
  • Heel to glutes
  • Slow return

Common mistakes

  • Swinging the thigh back to finish the curl: keep both knees level.
  • Leaning forward: stand tall and hold onto support.
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Home gym: dumbbells, a bench and a band

With some home gear, these cover the hip half of the raise.

RIRLift's swap with a home gym

Band Reverse Hyperextension

Glutes, Hamstrings

Lying on a bench and lifting your legs works your glutes and hamstrings at the hip. This is what RIRLift puts in the glute ham raise's place with a home gym.

How to do it

  1. Put a mini band around your legs just above the knees and squeeze an exercise ball between your feet.
  2. Lie face down on a flat bench with your hips at the end and your legs hanging off it, hands holding the bench edges.
  3. Squeeze your glutes and raise your straight legs, ball and all, until they line up with your body.
  4. Hold a moment, then lower your legs slowly and repeat.

Cues

  • Chest down, legs up
  • Squeeze the ball, push the band
  • Stop at straight

Common mistakes

  • Swinging the legs above level: stop when your legs line up with your torso.
  • Bending your knees to lift higher: keep them straight so your hips do the work.
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RIRLift's swap with dumbbells

Dumbbell B-Stance RDL

Hamstrings, Glutes

A hinge with most of the weight on the front leg, so light dumbbells load that hamstring and glute hard. This is what RIRLift puts in the raise's place with dumbbells.

How to do it

  1. Stand with a dumbbell in each hand and slide one foot back so its toes sit level with the heel of the front foot.
  2. Put most of your weight on the front leg with a soft knee.
  3. Hinge forward by sending your hips back, lowering the dumbbells along the front leg until the back of that thigh is stretched.
  4. Drive the front hip forward to stand up, finish the set, then switch legs.

Cues

  • Front leg holds the weight
  • Back foot is only a kickstand
  • Hips square to the floor

Common mistakes

  • Sharing the load evenly between both feet: lift the back heel and keep only the toes down.
  • Twisting your hips open as you lower: keep both hip bones pointing at the floor.
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Example sessions without the glute ham raise

Session 1

Gym, no glute ham bench

Open in the session builder
  • Workouts2× a week
  • Working sets24 a week
  • Per workout~30 min
  • EquipmentBarbells, Lying Leg Curl, Hyperextension, Adjustable Cable

You train in a gym with a barbell, a leg curl machine and a back extension bench, but no glute ham raise.

The Romanian deadlift and back extension cover the hip half of the raise, the lying leg curl covers the knee half with a slow lowering, and the pull-through finishes your glutes. 12 working sets.

Hamstrings and glutes
ExerciseSets × repsRIRRest
Romanian Deadlift1 warm-up set first 3 × 6–10 2 2:30 min
Lying Leg CurlLower over three seconds. 3 × 8–12 1 75 s
45-Degree Back Extension 3 × 10–15 1 90 s
Cable Pull-Through 3 × 12–15 2 1 min
How to run it
Run it as the hamstring part of a leg day, once or twice a week.
How to progress
When every set reaches the top of its rep range at the RIR shown, add the smallest weight jump next session and start again at the bottom of the range.
Open in the session builder

Session 2

Home, dumbbells, a bench, a ball and a band

Open in the session builder
  • Workouts2× a week
  • Working sets20 a week
  • Per workout~25 min
  • EquipmentDumbbells, Flat Bench, Resistance Bands, Exercise Ball

You have dumbbells, a flat bench, an exercise ball and a mini band at home.

The B-stance RDL and band reverse hyper train the hip half of the raise, and the ball curl the knee half. Loads are light, so reps are higher and sets stop close to failure. 10 working sets.

Hamstrings and glutes
ExerciseSets × repsRIRRest
Dumbbell B-Stance RDL1 warm-up set firstSets are per leg. 4 × 8–12 1 75 s
Band Reverse Hyperextension 3 × 15–20 1 1 min
Stability Ball Leg Curl 3 × 10–15 1 1 min
How to run it
Twice a week on non-consecutive days.
How to progress
Add reps until every set hits the top of its range, then move up a dumbbell, use a thicker band, or hold the top of each ball curl for two seconds.
Open in the session builder

Session 3

Bodyweight, straps and a mini band

Open in the session builder
  • Workouts2× a week
  • Working sets20 a week
  • Per workout~25 min
  • EquipmentSuspension Trainer, Resistance Bands

You train at home or on the road with something to hook your feet under, suspension straps and a mini band.

The Nordic curl is the hardest curl you can do with no weights and does the heavy work; suspended curls and band curls add volume with higher reps. 10 working sets.

Hamstrings
ExerciseSets × repsRIRRest
Nordic Hamstring CurlLower as slowly as you can. 4 × 3–6 1 2:30 min
TRX Leg Curl 3 × 8–12 1 75 s
Band Leg CurlSets are per leg. 3 × 15–25 1 45 s
How to run it
Twice a week, not on back-to-back days, since Nordic curls leave your hamstrings sore at first.
How to progress
On the Nordic curl, lower a little further or add one rep each week. On the others, add reps to the top of the range, then pause two seconds at the top.
Open in the session builder

Make it fit you

Questions

What can I do instead of a glute ham raise?

The Nordic hamstring curl is the closest swap. In a gym, pair a lying or seated leg curl with a 45-degree back extension or Romanian deadlift; at home, use stability ball leg curls and dumbbell B-stance RDLs.

Can you do a glute ham raise without a GHR bench?

Yes. Kneel on a lat pulldown seat facing away from the machine with your calves under the pads, hold the bar behind your shoulders, and lean forward and back up. The stack helps lift you.

What is the difference between a glute ham raise and a Nordic curl?

Both curl your knees against your bodyweight with your hips straight. The glute ham raise uses a pad under your thighs that you roll over, which makes it easier than the Nordic curl.

What are the top 3 exercises for hamstrings?

A Romanian deadlift, a leg curl and a Nordic or glute ham raise cover most of what your hamstrings need: a heavy hinge, a loaded curl and a hard lowering.

Is the glute ham raise good for glutes?

Your glutes help keep your hips straight, but your hamstrings do most of the work. For glutes, add a hip thrust or cable pull-through.