Last Updated on August 13, 2024 by grubdunkman
Glute Ham Developer machine is the lower body workout tool, which becomes more and more popular. Some athletes on Reddit claim if you can have only one lower body machine at your home gym choose a GHD machine. Is it as effective as claimed? How to use the GHD machine? We will find out in this blog post.
What muscles can you develop on Glute Ham Developer?
The name of the machine gives you a basic answer to this question. The primary goal of this machine is development of posterior chain muscles such as glutes, hamstrings and lower back. Posterior chain refers to the muscle structure at the back of the body. These are big and powerful muscles important for any form of physical activity. That is why it is important to pay attention to their development. GHD machine also has functionality for core strengthening. Let’s explore some exercises that you can perform on the GHD machine.
Hip Extension
That’s the essential exercise this machine was designed for. When performing this exercise you work your glutes and hamstrings. Starting position of this exercise is horizontal, face down. Your hips are supported by the pad of the GHD machine. These pads can be cylindrical or half-round. Your ankles are secured by four ankle roller pads. From the starting position lower your upper body like shown on the video below or lower. Use your hamstrings and glutes to pull your body back up to the starting position.
Back Extension
Similar to the previous exercise, but the starting position is with the pads slightly forward. Adjust the GHD machine so that the distance between hip pads and ankle pads is bigger. Lower your body towards the ground and return back t the starting position. Additionally to the glutes and hamstrings this exercise engages the muscles of your lower back.
Glute-Ham Raise
This is more challenging exercise than the previously described ones. At the starting position your knees are resting on the pads. Lower your upper body by hinging at the knees. Return to the horizontal position engaging your lower back, hamstrings and glutes.
Reverse Hyperextension
In the starting position you turn around with you head towards the ankle pads, face down. Your hips just off the pads of GHD machine and your legs hanging down. Lift your legs upward using your posterior chain muscles until your legs are inline with your upper body.
GHD Sit-Up
Let’s study one exercise on the GD machine that develop the muscles of your core, such as abs, hip flexors and obliques. Sit on the GHD machine facing up with your hips slightly off the pads with your feet secured by the ankle rollers. Lower your upper body towards the ground until your body reaches the horizontal position or slightly lower. Return to the sitting position by engaging your core muscles.
Where To Buy The Glute Ham Developer?
At our store we have a Glute Ham Developer machine for sale. It features adjustable feet platform, half-round hip pads and good quality frame.
