TETSUGlute-Ham Raise Alternatives
Need a swap for the Glute-Ham Raise? These 10 exercises train the same primary muscle — the hamstrings — using assisted, barbell, bodyweight, dumbbell and more. Pick one that fits your equipment and slot it into the same place in your program.
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Common questions
What can I do instead of the Glute-Ham Raise?
The closest substitutes are the Power Clean, Kick Out Sit and Barbell Good Morning. Each trains the hamstrings as its primary muscle, so sets and reps can stay the same as your Glute-Ham Raise programming.
Is there a bodyweight alternative to the Glute-Ham Raise?
Yes — the Kick Out Sit trains the hamstrings with no added weight. Progress by adding reps, slowing the tempo, or adjusting leverage.
Can I just rotate these with the Glute-Ham Raise?
Yes. Rotating two or three same-muscle movements every few weeks keeps progress moving without changing what the session trains — they all load the hamstrings first.
Track it in Tetsu
Swap exercises mid-workout in Tetsu — it keeps your history per movement and suggests the right weight when you switch. Free to start.