Even though this movement does generally require your local gym to have the necessary machine, there are alternative ways to perform the GHR. As shown in the link above, one way is to use the lat-pulldown machine. Furthermore, the GHR can be performed on the floor if the above options are not available.
Plus, the GHR can be implemented into almost any program, depending on the specific goal of any gym-goer.
In compound movements, such as the squat and deadlift, glute and hamstring strength are crucial, as an overreliance on the quads can cause muscular imbalance and prevent you from reaching your potential on those lifts. This is why powerlifters often use the GHR as one of their key assistance exercises.
For athletes, the GHR aids in the explosive power and strength necessary for jumping and sprinting in various sports.
Additionally, the GHR is superior to the leg curl machine since you are forced to stabilize the entire body, thus forcing the core to become far more engaged.
There are different ways in order to adjust the ease or difficulty of the exercise. If you are not able to perform a proper GHR on the machine, doing them on the floor is a better option as you are able to control how much your arms assist during the concentric and eccentric portion of the exercise.
However, if you are looking to make the exercise more challenging, perform the movement while holding a weight of your choosing. Another option is to wrap a large rubberband around the neck and bottom of the machine, as it provides another form of resistance.
There are several common mistakes that need to be avoided. For example, hyperextending the back in order to use momentum to substitute for the lacking hamstring strength is often done. Another is breaking at the hip, as opposed to keeping them extended because the prime movers are incapable of doing so.
By taking the time to properly implement the GHR into your program, you will be able to not only add strengths and size in the glutes, hamstrings, and calves, but also improve your overall athleticism and avoid injuries.