The glute ham developer, otherwise known as the glute ham raise , is a great way to work many muscle groups.
This piece of equipment is best used by those who have already built up strength in their hamstrings and glutes.
A GHD machine is usually preferred to using a barbell or dumbbell for glute exercises, as it reduces the risk of injury, especially to the lower back.
Below are 9 best GHD machines for your home gym.
| Name | Category | Product |
|---|---|---|
| Valor Fitness CB-29 Adjustable Glute and Ham Developer | Best Overall |  |
| TDS Adjustable Glute and Ham Developer Machine | Budget Pick |  |
| Body-Solid Glute and Hamstring Machine | Upgrade Pick |  |
1. Valor Fitness CB-29 Adjustable Glute and Ham Developer
Pros:
- Great Versatility
- High Capacity
- Functional and Effective
- Good Glide on the Cast Iron
If you need a Glute-Ham Developer for your home gym, you want this one. It includes every attachment you will ever need for a Glute Ham workout. This is the best GHD machine for your money.
This is a high-quality piece of equipment for the home gym. Being made of high-quality materials, this GHD works smoothly and effortlessly. The surface of the bench is also a perfect fit for comfortable glute ham contraction.
The design of this glute-ham developer is not only simple but also smart. The resistance is provided by a 16 and 14 kg weight stack, so you can customize the level of intensity to your strength level.
2. REP FITNESS V2 GHD
Pros:
- Galvanized carriage for durability.
- Spring assisted return.
- Control handles for safety.
- Professional quality.
- Commercial grade.
- Folds for storage.
- Sturdy design.
- Very sturdy build
- Easy to use and simple to maintain
Cons:
- The ankle pads are sometimes too narrow for larger ankles.
- The lat bar is very short for anyone over 5´9 with long arms.
- Not suited for taller people.
- Doesn’t fit well on carpet
When it comes to the best overall glute ham developer, the V2 GHD is now looking like the leader. Many people don’t realize that the V2 GHD is not just a powerlifting and Olympic lift accessory, it’s a great accessory to use for bodyweight training as well. The glute ham raise should be part of any serious bodyweight training program.
The V2 GHD is the successor to the once King of the glute ham developer, the Rogue Fitness Gladiator GHD. It even still has some of the same issues, with fairly wide handles and short lat bar. The other quibble is a lack of ankle support, but this can be easily dealt with by putting a couple of 2-liter bottles in there.
3. OneFitWonder Commercial GHD
Pros:
- Large foot plates
- Sturdy construction
- Flat bars are easy on hands
- Non-skid flooring
- Ideal for different body types
- Supplied free with floor bolts
- Adjustable height bench
This GHD is ideal for beginners because the foot plates are large, the machine is sturdy, the bars are comfortable and the “V” design is easy on the back and abs. It is also an excellent GHD for toning. It has non-skid flooring and padding on both foot plates to protect your ankles and feet.
Although the machine arrived with some bent pieces, it was able to be assembled by two people in about one and a half hours. It can support up to 400 lbs. without a problem.
4. Yukon Glute
Pros:
- Plenty of research shows the benefits of GHD exercise.
- Wide grip enables better development of the upper posterior chain, more specifically the lats, rhomboids, and shoulders.
- It has a long steel frame and a long padded comfortable bolster to allow you to hold the position when you are doing the back extension during the hamstring-curling phase.
- It has solid steel frame and strong 10 gauge steel uprights which can hold up to 300 lbs.
- Comfortable padded upholstered bench seat with adjustable lying leg pads.
- It has a squat safety bars and dual handgrips for maximum versatility.
- A quick-release pin which makes it really easy to change the movement so that you can do a leg curl, leg extension, leg curl and glute press all at the same time.
- Full-range motion
- Best quality, reasonable price, considerate service and professional warranty.
Cons:
- It’s hard to see where the levelers are as they are not high enough off the floor.
- It’s difficult for some people to get to the closest hole on the belt because it does not have a pin to hold it.
(GHD) Bench
5. York Barbell Glute Ham Developer
Pros:
- Simple & easy to use
- Very stable and tough enough to last you many years
- Full-range of motion
- Comfortable
- Affordable
- Compact for small homes
Cons:
- Allows you to focus only on the targeted muscle
- Legs get in the way of the foot pad
- Smaller weight range than some models (90 lbs.)
This is a fairly basic GHD machine but it works well and is reasonably priced. It has a weight capacity of 400 pounds and each revolution pulls your legs away from the pads. It also has variable incline settings for muscle isolation or a full range of motion.
We hope our buying guide helps you find the best home gym equipment for you and your needs!
So whether you are a beginner or expert, college student or a professional, you should be able to find a good deal on your choice of home workout equipment.
6. TDS Adjustable Glute and Ham Developer Machine
Pros:
- It has an easy to use pin system, most users will manage to set it up in less than fifteen minutes.
- In its stock form, the TDS is suitable for use by children of all ages. Nonetheless, it can be adjusted to accommodate users of more advanced fitness levels.
- The frame is built from durable steel and coated with a rubberized paint to protect it from rust. Additionally, it is equipped with and adjustable leveling system and oversize base.
- Additionally, it comes with a foam roller deck top and dual rollers to provide a smooth, comfortable glute and back extension exercise.
- The back rollers come with padded handles and comfort grips for easier sit ups and chin ups.
- It also has a wide rectangular footplate that eliminates borders between the legs and the machine.
- The machine boasts an adjustable hip pad and adjustable seat to accommodate taller users.
- Finally, the model comes equipped with a mesh camping that can be removed to yield a solid surface that is perfect for the area of stretch training.
The knee pad is made from plastic and depending on your comfort levels, you might need to replace it with a more comfortable material. The machine does offer a smooth arc knee pad height adjustment system.
7. Body-Solid Glute and Hamstring Machine
Pros:
- Easy to follow and well-documented instructions for the assembly
- Solid construction, extra high-density cushioned material provides maximum comfort during extremely long workouts.
- Very easy to use, even for a beginner. Extremely versatile, equally useful for a beginner or advanced lifter.
- The machine can be used for a wide range of weight training exercises, including squats, leg curls and extensions.
Its relatively narrow design makes it somewhat difficult to put weights on the supports. Especially for a tall-framed woman it is not ideal.
This model includes a padded cushion for added comfort. There are 5 different rollers available with which you can perform different exercises.
If you want a piece of body-building equipment that will serve you for a very long time, then you should definitely check out the Body-Solid GHD machine.
Frequently Asked Questions (FAQ)
Are glute ham raises good?
Glute Ham Developer is very effective in developing and toning your hamstring. With GHD you will be able to work on your hamstring flexibility and strength, which are considered important for your overall physique.
Every beginner in the gym should start with GHD because not only it tones and strengthens your hamstrings, but also it help build your core, abs, glutes, hips and quadriceps and it will increase your flexibility, which is the most important thing for every athlete or individual who wants to have a better life in all aspects.
Do glute ham raises without machine?
You can do glute ham raises without a GHD machine, but it is safer and more comfortable to do it with one. Doing the exercise without a machine is actually quite challenging for your lower back and hamstrings, especially if you have a weak core. If you are going to do it without a machine, you should do the exercise on a bench and use a band around your waist to stabilize your body and reduce load on your spine.
The GHD developers are typically used by people involved in competitive CrossFit. This type of training involves a lot of functional movements that don’t require heavy weights. Functional training can help prevent injuries because it focuses on how your body moves, rather than how much weight you can lift up, for example.
How do you use a glute ham developer?
Because of the way the GHD machine is set up, you are in a position to work the hamstrings, glutes, quads, calves, back, abdominals, and even the chest in a variety of different ways. Many people who use this machine have the best glute workout of their life.
The main technique recommended for using this machine is to lie face down with your shoulders over the pad and your legs forming a 90-degree angle. Then pull the body up until the top of the thigh is parallel to the floor and hold the position. As you would imagine, you can make this exercise harder or easier by changing the angle or the range of motion.
How do you glute ham raise at home?
This works the glutes and hamstrings pretty well without putting added strain on the lower back. It also allows for an easier transition into leg raises.
The technique is also straight forward. You kneel at the end of the GHD with your feet flat. You will bend your knees slightly and tilt your upper body forward to start with your hips flexed, stretching your hamstrings and glutes.
You will then straighten out your knees and pull your body forward by extending your hips. At the same time, pull your shoulders back and allow your butt to come up toward the ceiling. Your knees will follow your hips up, and your heels should come up off the machine.
This will make you form a straight line from your shoulders to your toes. The key is to make sure your butt is not sticking out too far to the side. Keep it up in the air.
Conclusion
Ah, the glute ham developer. The GHD is one of those exercise machines you just have to have in your arsenal, but which one is the best GHD for you?
What's the best GHD for your home gym? We've taken an in-depth look at the GHDs that are currently available and reviewed them to find out the best one you can buy for your home gym.
You will get a detailed review about each model, you will see each manufacturers main features, what they say about their machine, what others customers say about their machine, the best price for that machine and some customer reviews.
Our Recommendation
| Name | Category | Product |
|---|---|---|
| Valor Fitness CB-29 Adjustable Glute and Ham Developer | Best Overall | |
| TDS Adjustable Glute and Ham Developer Machine | Budget Pick | |
| Body-Solid Glute and Hamstring Machine | Upgrade Pick | |