I'm in the process of transitioning to a new powerlifting routine that prescribes either hamstring curls or glute-ham-raises as an accessory exercise. Those make perfect sense and would address some deficits I do have. But the routine assumes I'm working out in the gym, while I actually work out at home 99% of the time. I don't have access to a hamstring curl machine and please believe me when I say that GHR (and natural GHR variant) are not an option, even though I got really creative with my furniture.
So I'm looking for a replacement excersise that I can do with the constraints I'm facing at home.
- A bench with variable incline angle
- A squat rack
- Dumbbells, a barbell and more weight to put on than I can deadlift
- Stuff you can expect to find in a regular first-world flat. Tables, chairs, broomsticks, beer crates, fresh vegetables,...
Constraints for the replacement excercise:
- The prescription calls for 3 sets, 12 reps @RPE 8. I guess that rules out many bodyweight-only excercises already.
- Must be easy and safe to overload with more weight (e.g. what this guy is doing looks really sketchy.)
- Should put as little stress as possible on my lower back. So, romanian deadlifts (or other DL variations) are not really an option.
- I'd rather compromise glute activation for a good hamstring workout than vice versa.
So the only exercise I found so far that seems to fit the bill is the barbell hip thrust. After a few workouts, I can say that it's an okay replacement, but I'd happily swap it for something more hamstring-focused.
Can you think of other, maybe better alternatives?