Glute Ham Developers might sound like some kind of strange sandwich maker, but they are one of the more unique pieces of exercise equipment currently available on the fitness market.
If you want to get your butt looking in great shape for the summer season, then you’ll want to invest in one of these fantastic machines.
Getting a GHD is a great way of developing your posterior chain, a lot of them using simple bodyweight to tone and build strength in your hamstrings and your glutes.
These are areas of your body that are often overlooked and frequently need a bit of isolated exercise.
These units are perfect for home gym use, so if you are looking for a piece of gym equipment to supplement your upper body and cardio machines, then this will be a great unit to add.
If you have an injury in the spine that requires rehabilitation, then a GHD will also be a useful machine for you.
It’s a good way of increasing blood flow into the vertebrae, getting the butt muscles toned so they can bear the load of your torso.
This freestanding unit will stretch out your legs and hamstrings, all you need to do is hook your feet into the comfortable leg brackets and lift yourself up using your body weight.
These machines increase blood flow and stretch muscle at the same time.
Glute ham developers are very popular with hardcore bodybuilders who want to have maximum control when shaping their body.
If you like to train in unconventional ways, then you might want to consider a GHD, as they get into the deep tissue and prevent injury.
But where can you find the best glute ham developers?
What features and capabilities should a glute-ham developer have for you to get the best out of your workout? How much can you be looking to pay for a glute ham developer?
Well, whether you’re a newbie to the fitness world or you’re a seasoned bodybuilder, you won’t have to worry any longer.
Because we’ve compiled a list of a few of the best GHD machines currently available on the market.
We’ve then followed this up with a buyer’s guide that will help you to identify the best butt-clenchers, followed by a few frequently asked questions.
OUR TOP PICK
Our first glute ham developer is a very popular one, coming highly rated on Amazon by hundreds of users, which is a testament to its top quality.
This is a machine that will help you maintain perfect form during your exercise, which will be important for ensuring that you work those muscles properly as well as preventing injury - introducing the Sunny Health & Fitness Squat Assist Row N Ride Trainer for Glutes.
This is a very versatile squat trainer that encourages you to adopt the proper position and comes in 3 different squat depths, getting you down as much as 30 degree for that deep squat burn.
This will be important if you want to increase the intensity of your exercise over time, giving you confidence that you’re getting both leaner and stronger.
You can add optional resistance bands to this GHD, which allows you to work your upper body as well as your lower body.
This will be ideal if you prefer compound to isolated workouts - why not have your whole body looking great?
- This machine is very versatile and can be set to 3 different squat positions, making it a good choice for either beginner, intermediate or advanced squatters.
- But you don’t have to stop below the navel, this glute stretcher comes with optional resistance bands that will allow you to tone your upper body too.
- You can adapt this one for either isolated or compound workouts, depending on your levels of ability.
- The durable metal frame of this squatter will ensure that it lasts you years if maintained properly. It is also vertical rather than horizontal, saving you a lot more spec in the long run.
- This exerciser has a maximum weight limit of 220-pounds, which sadly won’t be suitable for the heavier user.
By the photo alone, you’ll be able to see that this GHD is a little more heavy-duty. However, this will guarantee that it is more reliable and durable, manufactured by the trusted brand Rogue.
You’ll see this machine cropping up on many of the top ten glute machines and there is a reason why, with unbeatable construction and design - introducing the Rogue Abram GHD 2.0.
The body of this machine is built from solid steel, weighing in at around 222-pounds, it is one that will ground you firmly to the floor even during the most rigorous full-body workout.
It is also bolted to the floor using extra plate steel.
The pads of the seat and the footholds are very generous, and it will hold you in place comfortably through the duration of your workout.
This will be very important when you’re building stamina, as you’ll want to spend longer and longer on your machine.
- Often you’ll find that some of these GHD machines will limit the range of your motion, however, this unit is very liberating, allowing you to extend yourself fully during each workout.
- The build quality of this GHD is probably its most standout feature, with a solid steel foundation that can be firmly bolted to any surface, this machine won’t budge an inch, keeping you stable and supported throughout.
- Rogue is a very well-respected brand by bodybuilders, and this machine comes highly rated by those in the fitness community.
- This is a machine that will certainly appeal to muscle sculptors that take their fitness seriously.
- The footprint - this unit is very bulky and large, it will take up a lot of space in your home, so make sure that you have a few square feet of room to store it.
Our next unit is one that is still heavy-duty but is a slightly more cost-effective option.
There are a lot of moving parts to this machine, with a smooth action that you can count on for support and stability.
It’s a larger unit that makes it perfect for taller users who feel too large for most equipment - introducing the Titan Fitness Glute And Hamstring Developer.
This GHD unit is very similar to our last one, although it has significantly more moving parts.
The construction is solid steel, with a durable metal footplate that will allow you to comfortably lift yourself off the bench using the power of your own body.
The padding in the seat and the abdominal area is very thick, which will reduce chafing and soreness that can accumulate over an extended period.
The leather-upholstered padding is also very easy to wipe down, which will be important for maintaining the hygiene of your bench and reducing sweat erosion.
- The price - this is the most affordable of the heavy-duty units on this list. It is an ideal choice for entry-level bodybuilders who want something challenging, but don’t want to break the bank in the process.
- The moving parts have a smooth action, they won’t jerk or stutter, which will be very important during the intensive exercises.
- The build quality - made from solid steel with a durable footplate, so you can count on it holding you in place while you pull yourself up.
- This unit is perfectly designed for taller users who might have found regular GHD machines not very accommodating for their frames in the past.
- This is not a great option for users under 6 feet tall.
- Some users have complained that the build quality is not as solid as some of the other GHD devices on this unit.
Our next GHD machine is one that lies between the impressive build quality and materials of the Rogue Abram and the reasonable price of the Titan Fitness Glute machine.
It weighs 150-pound in total, with additional band pegs in the housing to enable optional resistance bands - introducing the Rep fitness V2 GHD.
It has a bearing system that can be adapted for larger body types.
You can also modify it both on the horizontal and vertical planes, with a footplate that is secured firmly to the body of the machine.
You can mount and dismount this glute machine easier than most, which is helpful if you’re feeling a bit shaky after a tough workout.
The padded areas are covered in vinyl, which makes them durable and easy to clean. You can also move this unit around your home with wheels on the base.
The construction of the Rep Fitness V2 is very resilient and can last for years with the proper care and attention.
- The assembly - you can set this unit up within an hour, with parts that are clearly labeled in the manufacturer's manual.
- The build quality of the unit is impressive, with a thick steel frame and padding that will keep you stable and secure through the duration of your workout.
- The warranty - the pads have a 90-day warranty, while the frame has a 5-year warranty. This is a company that delivers a high caliber of customer service, having enough faith in their product to know that the customer will be satisfied for years to come.
- The vinyl on the upholstered padding can be easily wiped down, making it one of the most hygienic units on this list.
- Some users have complained that the quality of steel used on this bench is of a lower grade than some others on the market.
Our final GHD bench is one that is perfectly designed for those who are trying to assemble a home gym on a shoestring budget.
The exercises you can perform on it can be executed efficiently and with stability.
The steel construction is very simple, but it will facilitate all the glute training basics - introducing the Yukon Glute, Hamstring, Back, and Abs Hyperextension Bench.
This might not have some of the luxury padding or design flourishes of some of the other GHD units on this list, but if you want a machine that will support you through a few fundamental glute exercises, then this is the machine for you.
The welds in the frame are very strong, with a slip-resistant footplate built-in.
The pads are a little smaller than usual at 8-inches thick, but they will still considerably reduce the amount of chafing that you might experience.
The price is very reasonable, ideal if you are hesitant to spending money on features you know you won’t use.
- The footplate is firm and will allow you to develop a secure stance which in turn promotes good posture and results in injury-free exercise.
- This machine gives you the very basics at an affordable price - unfortunately, not everyone has thousands of dollars to spend on a home gym, that’s why budget units like this are ideal.
- The cushioning on this unit is decent, giving you a comfortable workout for much longer.
- This machine allows you to do straightforward exercises such as hip and back extensions, combination hip and back extensions, hyper-extension sit-ups and weighted hypers.
- This might not have all the bells and whistles that the more advanced weightlifter might crave.
Best Glute Ham Developers Buying Guide
To develop your glutes and hamstrings properly, you will need to determine the level of intensity that you plan on approaching them with.
If you are a beginner to the world of fitness or you prefer a more casual exercise routine, then you might not want to have the bar set too high for the first few months of your workouts.
There are a few exercises that even the most basic glute ham developing machine will allow you to perform. Here are a few that should help get you started on getting your butt muscles nice and toned!
Make Sure You Warm Up
Before you get on your glute machine, it will be very important to get the blood flowing into those leg muscles.
It will also be very important to stretch the muscles to ready them for increased oxygenation, otherwise, you could experience cramping that could lead to serious injury.
Look up a few basic warm up stretches that target the hams and the glutes. Once you feel nice and limber, then you can approach your glute bench.
Make Sure To Adjust The Footplate
Having the footplate set to your specific height and body type will be very important to avoid overextending yourself and performing improper exercises.
Ideally, the curved seat should be placed just under your thighs, supporting and stabilizing them throughout your workout.
You should be able to comfortably bend your knees and bring your body into an upright position, much like a sit up.
Form An X
Place your arms in an X-shape across your chest to reduce the amount of movement in this area, which will allow you to focus on the abs, hams and glutes. This will be your starting position.
Ensuring that your legs are secured in the footplate, bend forward and lower your torso into a flat position. Make sure that your movements are controlled, feeling that burn in your posterior muscles.
With each rep, your glutes should feel tight and your stomach muscles tucked in.
On The Way Back Up
Extend yourself at the hips so that you don’t strain the other areas of the body as you come up. Engage the glutes and the hamstrings as you bend your knees, moving up in a controlled motion once again.
You might keep in mind that your spine must be completely aligned throughout the exercise to avoid significant injury. Elongate your torso so that you can better engage the glutes and abdominals.
Frequently Asked Questions
How Can You Tell If You Have Weak Glutes?
There are a few signs that your glutes might be weaker than average and need some toning on a GHD.
Here are a few of the key symptoms:
- You might notice a decrease in mobility when you’re at the gym. If you are working on your upper body but are noticing that you cannot perform the exercises correctly, then this might be a sign that you need to focus your attention elsewhere.
- Knee or hip joint pain - this might be a sign that your knees are doing the excess work that your glutes and hams should be doing. This overcompensation can result in increased pain, bad posture and long-term injury.
- Lower back pain - again, this is usually a sign that your lower back is doing all the load-bearing work of the frontal thigh muscles. If you have increased pain in the lower spine, then now might be the time to start building up the strength in your posterior.