How to Get the Most from Your Glute Ham Developer (GHD)

If you're serious about strength training, the Glute Ham Developer (GHD) deserves a place in your routine.

This powerful tool is purpose-built to strengthen the posterior chain - the glutes, hamstrings, and lower back - and supports core training like few other machines. Whether you're a seasoned athlete or just getting started, learning how to make the most of your GHD can take your performance to the next level.

1. Glute Ham Raise

The glute ham raise is the signature movement for this piece of kit, and for good reason. It targets the hamstrings like no other exercise, focusing on both knee flexion and hip extension. Start with your knees on the pads and feet secured, lower your torso slowly, then engage the hamstrings and glutes to return to the top. It’s tough, but the rewards in strength and injury prevention are well worth it.

2. GHD Sit-Up

GHD sit-ups extend far beyond traditional ab work. They utilise a full range of motion to build true core strength and stability. Sit upright with your feet locked in and torso extended back, then drive through your abdominals to return to a seated position. Great for athletes looking to boost explosive power and trunk control.

3. Back Extension

A great movement for lower back resilience. Lie face down with hips just beyond the pad. Lower your torso, keeping your spine neutral, and contract the lower back to raise yourself back up. A strong posterior chain equals better lifting, better posture, and fewer injuries.

The Glute Ham Developer isn’t just a niche tool - it’s a foundational piece of equipment for serious training. Add these movements into your programme, and you’ll soon feel the difference where it matters most.