Floor glute/ham

[leatherface]

How would you go about doing Glute/Ham raises on the floor or on a regular bench? I know how to do them with the glute/ham machine, but not without it. Can anyone explain, have a video or link? Thanks
Oh and 1 more thing, is there anyway you can do reverse hypers with weight using a squat rack/board set up? Kinda like BFolds. I can do them with bands, but thats about it it seems like. Thanks !!!!

 

[JJFigure]

Try them using the lat pulldown bench - just hook your feet under the knee pads. It's been the closest alternative I can find that feels better darn close to the real thing.

 

[spatts]

I use the ab slant board, or just someone holding my feet when I'm not in my gym.

 

[clc315]

you could trying having a barbell loaded with 45's or 35's against a power rack and hook your feet/heels underneath that. you could also purchase a poor man's glute ham raise machine at sorinex. the good thing about it,is that it has a toe plate for yu to push off. I still can't do even 1 single rep either way so far. I'm thinking about REALLY pushing up my Romanian Deadlift and doing weighted negatives on the glute/ham raise. Any suggestion on progression methods for being able to do even 1 glute ham/raise? It's kind of like there is no inbetween. it's like you can lower yourself but you ain't coming back up no matter how hard you contract those hammies.

 

[leatherface]

Ok, the decline ab board might work. I'll give that a try, althought im not sure how much to decline it. And when doing them like this, do you like, completely lay down then use your hams to pull you back up? I've seen a video with it done on a glute/ham machine, but it seems a bit different on the floor.

 

[leatherface]

bump

 

[Curious George]

Find a place where you can hook your feet under. Place a pad or a couple of rolled up towels under your knees.

 

[McDaniel0311]

you could trying having a barbell loaded with 45's or 35's against a power rack and hook your feet/heels underneath that. you could also purchase a poor man's glute ham raise machine at sorinex. the good thing about it,is that it has a toe plate for yu to push off. I still can't do even 1 single rep either way so far. I'm thinking about REALLY pushing up my Romanian Deadlift and doing weighted negatives on the glute/ham raise. Any suggestion on progression methods for being able to do even 1 glute ham/raise? It's kind of like there is no inbetween. it's like you can lower yourself but you ain't coming back up no matter how hard you contract those hammies.

You can do explosion pushups off the Sorinex poor man's glute if you can't do regular glute ham raises.

 

[s8nlilhlpr]

Again with the 4 year old post......

 

[Protobuilder]

Ross Enamait has a training vid where he's doing them w/ his feet tucked under a board built onto the end of a bench (like wood bench, not weight lifting bench).