Are you a cyclist trying to strengthen your glutes or a lifter trying to strengthen your core for better lifts? Adding the best GHD (glute ham developer) machine to your home gym can help take your glute and hamstrings to the next level. Known for their challenging and effective exercises, glute ham machines offer an intense workout that targets the hamstrings, glutes, back, and more.
Whether you're a beginner looking to build a bigger back or an experienced athlete trying to get stronger with your squats or deadlifts, investing in a GHD machine could be an essential part of building and maintaining your ideal home gym to help you reach your goals.
If you're interested in adding one of these powerful machines to your home gym, check out our round-up of the best GHD machines so you can find the best match for all your fitness needs.
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The Best GHD Machine - Our Top Picks
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- Best GHD Machine Overall - Force USA Commercial Glute Developer
- Best Budget GHD Machine - Rogue 3x3 Echo GHD
- Best GHD Machine on Amazon - Marcy Adjustable Hyperextension Bench
- Best Premium GHD Machine - Rogue Abram GHD 2.0
- Best Compact GHD Machine - Titan Fitness GHD
Best GHD Machine Overall - Force USA Commercial Glute Developer
SPECS
- Dimensions: 42.5" W x 70.5" L x 41" H
- Weight: N/A
- Weight capacity: 1300 lbs.
Constructed to handle even the toughest of gym conditions, the Force USA Glute Ham Raise is an invaluable training tool for athletes looking to boost their core and lower body strength. Its adjustable pivoting arm allows it to accommodate a range of different user heights, while its ultra-wide tubing and solid reinforced frame provide great stability and durability. It also features VorTex Heavy-Duty Rip-Stop Vinyl Upholstery with mesh backing for added comfort and support and DuraCore High-Density Padding for even more comfort and durability.
What's more, its ergonomic knobs make resistance adjustments quick and easy, plus it includes band pegs so you can increase resistance as you progress in your workout. Best of all, this GHD machine has an impressive weight capacity of 1300 pounds, so you can lift a ton of weight without worrying about the machine caving underneath you. Plus, we like that the machine is wrapped up in eco-coat powder coating for long-lasting protection.
What We Like
- Adjustable pivoting arm makes it useful for a variety of users
- Incredible 1300 lb. weight capacity
- High-density padding for added comfort
What We Don't Like
- No warranty
- Quite pricey
BUY: Force USA Commercial Glute Developer
Best Budget GHD Machine - Rogue 3x3 Echo GHD
SPECS
- Dimensions: 24" W x 30"L x 10" H
- Weight: N/A
- Weight capacity: N/A
If you're searching for a glute ham developer that is budget-friendly and won't slip during your workouts, then the Echo GHD is an excellent choice. It comes standard with a 30 x 24-inch vinyl pad and an incredibly durable foot roller assembly that helps prevent unwanted movement or sliding during your workout. Plus, the pad features a non-slip grabber fabric to further secure you in place as you exercise.
We like that the setup is so simple, just strap the GHD pad to the Rogue Games Box or any plyo box and mount the roller to any 3x3" Rogue Monster Lite upright and you're ready to build some powerful hamstrings and glutes. Additionally, it features a convenient detent pin design that allows you to adjust the height quickly and easily.
What We Like
- Affordable price for good features
- Non-slip fabric on the padding
- Easy set up
What We Don't Like
- Needs additional equipment to make it work
- No band pegs for added resistance
BUY: Rogue 3x3 Echo GHD
Best GHD Machine on Amazon - Marcy Adjustable Hyperextension Bench
SPECS
- Dimensions: 27.5" D x 43.5" W x 37.5" H
- Weight: 43 lbs.
- Weight capacity: 300 lbs.
Looking for a quick, easy way to order your GHD machine? Amazon is a great place to look, and the Marcy Adjustable Hyper Extension Bench is the ultimate training tool for working out your glutes, back, hamstrings, and core. The bench features a unique back hyperextension station that lets you get into just the right position for your back-focused exercises. Plus, it can be used to target your core, simply flip around onto your back and you're ready to build the six-pack you've always wanted.
To make it even more comfortable and convenient, it's made with high-density foam, padded handles, and adjustable foam leg holders to keep you stable as you work out. Additionally, it features polymer upholstery for easy cleaning and maintenance.
What We Like
- Doubles as a core trainer
- Adjustable foam leg holders for comfort
- Heavy duty tubing for extra durability
What We Don't Like
- No warranty
- No band begs for extra resistance
BUY: Marcy Adjustable Hyperextension Bench
Best Premium GHD Machine - Rogue Abram GHD 2.0
SPECS
- Dimensions: 44.5" W x 73" L
- Weight: 222 lbs.
- Weight capacity: N/A
If premium gym equipment is your style, then get ready for the ultimate GHD machine with Rogue Abram GHD 2.0. This machine is designed with superior craftsmanship and no-nonsense features to make your training more effective and safer than ever before. Crafted from two-by-three-inch steel frame construction with a black powder coat finish, and horizontally adjustable ankle rollers, the Rogue Abraham is not only extremely durable but great for a variety of users.
The GHD features a laser-cut 3/16-inch thick Steel Foot Plate that measures 20 by 14 inches to give you ample space for a range of foot placements. We like that it comes with 10 slot adjustments to customize the distance between hip and foot pads, so you can use it whichever way works best for you. Plus, built-in wheels and handles make mobility a breeze.
What We Like
- Large foot plate suitable for larger users and a variety of foot placements
- Extremely durable construction made with premium materials
- Built-in wheels for easy transport
What We Don't Like
- No warranty
- Quite pricey
BUY: Rogue Abram GHD 2.0
Best Compact GHD Machine - Titan Fitness GHD
SPECS
- Dimensions: 45.5" W x 70" L x 41" H
- Weight: 190 lbs.
- Weight capacity: 350 lbs.
If you’re tight on space, the Titan Fitness GHD machine gets your glutes and hamstrings firing despite its compact design. This glute ham developer has a wide adjustment range, extra large pads, and a generous 350-pound weight capacity to suit a wide range of users.
We like that it has a heavy-duty steel construction to ensure stability and safety. What sets it apart from similar GHD machines is its wide base that eliminates tipping, so you can rest assured that you're safe while in use. Plus, it comes with wheels for easy mobility or storage.
What We Like
- Extra large pads suitable for a variety of users
- Heavy-duty steel construction for durability
- Wide base to prevent tipping
What We Don't Like
- No band pegs for extra resistance
- No high density foam for the pads
BUY: Titan Fitness GHD
Benefits of GHD Machines
Core Strength
Strengthening your core muscles is essential to maintaining good posture, stability, and adding more explosive power during exercise. A GHD machine will help you target your core muscles without putting excess strain on your back or other areas.
Strengthen Your Back
A GHD machine allows you to perform exercises that recruit your lower and upper back muscles, which can help strengthen your back muscles and correct any imbalances that may cause pain or postural issues. By targeting these muscles, you can reduce the risk of injury, improve your posture, and improve your overall performance.
Glute and Hamstring Development
The GHD machine is a fantastic tool for developing strength and size in your hamstrings and glutes through hamstring raises or glute-focused back extensions. Additionally, you can use different types of weights to further develop your glutes and hamstrings.
Versatility
GHD machines can be used for a variety of exercises therefore, you'll be able to get good use of this piece of equipment. These machines are also adjustable in most cases, which means it's suitable for a wide variety of users regardless of the type of exercises you intend to use them for.
Strength Transferability
Since the GHD machine is so useful for developing your posterior chain, strength gains made using a GHD machine will also help to develop your deadlifts, squats, and other posterior chain-related exercises.
What to Look for in a GHD Machine
If you're looking for a GHD machine to grow your glutes, hamstrings, and back, here are the factors to keep in mind before making your purchase.
Size
First, you'll need to consider the size or the footprint of the GHD machine. If you have limited space in your home gym, then a large GHD machine may not be practical. Make sure to get a machine that will fit in your space and leave enough room for you to perform your exercises safely and freely. If you have plenty of space to work with, then a GHD machine with a wide base is a great option since it provides more stability and is less likely to topple over.
Weight
Next, you need to consider the weight and weight capacity of the machine. Generally, a heavier GHD machine will be sturdier and will therefore be able to hold more weight. Make sure to get a machine that can handle your weight and the amount of resistance you plan to use. If you are a beginner, a GHD machine with a lower weight capacity may make sense to start with but bear in mind, as you progress you will get stronger and will be able to add more resistance so keep this in mind before making your purchase.
Materials
You'll also need to consider the materials used to make the machine. Since you'll be placing your entire body weight on the machine, plus any weights you may use, you want to make sure that the machine is sturdy and durable. Not only will this ensure that your machine lasts a long time, but it will also ensure that you are able to train safely. A frame that is constructed from heavy-duty stainless steel or other durable materials that can withstand regular use and wear and tear over time is best. You'll also need to pay attention to the materials used for the pad, as this will determine how comfortable it will be to use.
FAQs About GHD Machines
Is a GHD machine worth it?
Yes, a GHD machine is definitely worth the investment—if you plan on using it. It allows you to perform a variety of exercises that not only target your glutes and hamstrings but your core and back as well, making it a useful addition to your home gym.
core and back as well, making it a useful addition to your home gym.What muscles does a GHD machine work?
This depends on the type of exercise you perform with your GHD machine. Hamstring raises or glute-focused back extensions will target your glutes and hamstrings with some lower back muscle recruitment, while reverse hypers will predominantly work your lower and upper back muscles. With some GHD machines, you can flip onto your back and perform a variety of ab exercises that will target your core muscles.
How often should you use a GHD machine?
It is recommended that you use a GHD machine two to three times per week as part of your regular exercise routine. This will help to ensure that your muscles stay strong and increase your overall physical fitness.