Glute Ham Raise w/out Machine?

Training Bodybuilding
1

My gym still refuses to get a glute ham raise machine, so I’m stuck doing them on the floor. Does anyone know if its better to do them with the knees directly on the ground, like so:

or with your knees elevated on a bosu ball, like so:

I’ve tried both and the knees on the ground method feels more difficult, but I think that’s mostly because I’m able to control myself on the way down more with that method, making that part of the move slower. But from what I’ve read part of what makes the exercise so useful is the combined hip and knee extension and I feel like doing it with the knees directly on the floor limits the hip extension. Thoughts?

2

Bosu ball option. Closer to the original, kinder on the knees, not as hard.

3

I’ve used some type of exercise mat or pad, otherwise it kills your knees.

So in terms of your question, the Bosu ball option would be better.

4

Have you tried doing them backwards on a lat pulldown machine? You can use the thigh pad to lock your heels in.

5

I’ve been lowering the back extension machine to the lowest notch, and doing basically an inclined version of them (I have really long legs FTR). It kills my hamstrings, but haven’t incorporated them in long enough to say they have contributed to size gains or anything.