A Glute Ham Developer can do considerably more than its name suggests. The glute ham raise may be the exercise most closely associated with the machine, but the same setup can also be used for hip extensions, back extensions, sit-ups and assisted or weighted variations.
That makes the GHD useful for lifters who want more direct work for the hamstrings, glutes, lower back and trunk without simply adding another barbell exercise.
The important part is understanding that these exercises are not interchangeable. A GHD back extension is not just an easier glute ham raise. A hip extension changes where the movement comes from, while a GHD sit-up trains an entirely different movement pattern.
This guide covers the main GHD exercises, how to set up the machine correctly and how to progress each movement without adding difficulty before the technique is ready for it.
What Is a GHD?
GHD stands for Glute Ham Developer.
The machine combines a padded support with an adjustable footplate and rollers that secure the feet and lower legs. Changing the distance between the pad and footplate alters the position of the body and the leverage of the exercise.
That adjustable setup is what gives the GHD its versatility.
Depending on how the athlete is positioned, the machine can be used for knee flexion, hip extension, controlled spinal extension or trunk flexion. The feet remain anchored while the torso or legs are free to move through the required range.
For strength training, the GHD works particularly well as an accessory station. It does not need to replace squats, deadlifts, Romanian deadlifts or leg curls. Instead, it provides different ways to target functions that those movements do not train in exactly the same way.
What Muscles Does a GHD Work?
The muscles involved depend on the exercise.
During a glute ham raise, the hamstrings contribute strongly to knee flexion while the hips remain extended. The glutes help maintain hip position, while the trunk and spinal erectors keep the body controlled.
During a GHD hip extension, movement occurs mainly at the hip. The glutes and hamstrings extend the hip while the torso remains relatively stable.
A GHD back extension changes that emphasis. More movement is deliberately allowed through the spine, which increases the role of the spinal erectors.
The GHD sit-up moves the focus to the front of the body. The abdominal wall and hip flexors control the trunk through a much larger potential range of motion than in a conventional floor sit-up.
This is why it makes little sense to describe the GHD simply as a hamstring or lower back machine. The exercise determines the training effect.
How to Set Up a GHD Correctly
Good GHD technique starts before the first repetition.
A small change in the position of the footplate can noticeably alter the leverage, the available range of motion and where the exercise is felt.
Start by securing the feet between the footplate and rollers. The position should feel stable enough that the feet do not shift when the body moves, without forcing the ankles into an awkward position.
The next adjustment depends on the exercise.
For a hip extension, the hip crease needs enough freedom to move around the edge of the pad. If too much of the pelvis is supported, the pad can restrict the movement that should be coming from the hip.
For a glute ham raise, the knees need to move around the pad while the feet remain securely anchored. If the starting position is too demanding, adjust the setup or use assistance rather than turning every repetition into a shortened or uncontrolled version.
For a GHD sit-up, the athlete faces the opposite direction. The hips are positioned around the pad while the feet remain secured by the rollers.
Before a working set, perform a few controlled test repetitions through a shorter range. The setup should allow the intended movement without the body sliding across the pad or having to compensate to get around the equipment.
The Top GHD Exercises
Glute Ham Raise
The glute ham raise is the defining movement of the Glute Ham Developer and one of the most demanding bodyweight exercises for the hamstrings.
Begin with the feet secured, the hips extended and the body under control.
From the top position, gradually straighten the knees and lower the body forwards. The hamstrings should control the descent while the hips remain organised rather than immediately folding backwards as the exercise becomes harder.
As the body approaches a more horizontal position, reverse the movement by flexing the knees and pulling the body back towards the starting position. The glutes help maintain the hip position throughout the repetition.
For many lifters, a strict full range repetition is not immediately available. That is not a reason to force the movement.
Instead, start with the part that can be controlled. Slow eccentric repetitions are particularly useful. Lower under control, use assistance to return to the starting position and repeat.
Band assistance can make the complete movement accessible while keeping the same basic pattern.
Once full bodyweight repetitions are consistent, difficulty can be increased through slower eccentrics, pauses or additional resistance.
GHD Back Extension and Hip Extension
Back extensions and hip extensions may look similar from a distance, but the intention is different.
During a hip extension, the torso remains controlled while the movement comes primarily from the hip. The glutes and hamstrings extend the hip and bring the torso back into line with the legs.
It can be useful to think of this as a supported hip hinge. The body folds around the hip while the trunk remains organised.
During a back extension, deliberate movement also occurs through the spine. That increases the contribution from the spinal erectors.
The distinction becomes clearer when the movement is performed slowly. If the hips are moving while the torso stays relatively fixed, the exercise is hip dominant. If the spine is flexing and extending as part of the repetition, the lower back is playing a larger dynamic role.
For the hip extension, position the pelvis so the hip can move freely around the edge of the pad. Lower under control and extend until the torso and legs are approximately aligned again.
There is no need to finish the repetition by aggressively arching the lower back.
Once bodyweight repetitions are easy to control, resistance can be added gradually. Holding a plate close to the chest is one straightforward option.
GHD Sit-Up
The GHD sit-up uses the machine in the opposite direction.
The feet remain anchored while the athlete sits around the main pad and lowers the torso backwards.
Compared with a floor sit-up, the GHD allows a much larger potential range of motion. That does not mean every lifter needs to use the full range immediately.
Start with a depth that can be controlled. The descent should remain deliberate rather than simply dropping backwards into the bottom position.
As familiarity and control improve, the range can gradually increase.
This approach is particularly important for lifters who have never used the exercise before. A small number of controlled repetitions gives much more useful information about the correct setup than immediately performing a large set through the deepest available range.
The GHD sit-up is best treated as a distinct trunk exercise rather than simply a more extreme replacement for every conventional sit-up.
Weighted and Assisted Variations
Progression on the GHD does not always mean adding more weight.
For the glute ham raise, assistance is often the better first progression.
A resistance band can reduce the effective load enough for the athlete to practise complete repetitions rather than repeatedly losing control at the hardest point.
The Riot GHD V2 includes band peg options that make assisted and resisted variations easier to set up.
Eccentric only repetitions are another useful step. Lower the body as slowly as possible, then use the hands or another form of assistance to return to the starting position.
External resistance becomes more useful once clean bodyweight repetitions are already established.
For back extensions, a plate can be held close to the chest. Stronger lifters can use the same principle for the glute ham raise, provided the added load does not shorten the range or change the movement.
Nordic Curl on the GHD
The Nordic curl and glute ham raise both place a high demand on the hamstrings, but they are not the same exercise.
During a Nordic curl, the body moves primarily around the knee while the hips remain extended. The long lever makes the movement particularly demanding as the body travels towards the floor.
A GHD can provide a stable anchoring point for Nordic curl variations, especially when eccentric repetitions or band assistance are being used.
The glute ham raise offers more opportunity to manipulate the relationship between knee flexion, hip position and leverage. The Nordic curl is therefore better viewed as another useful hamstring exercise rather than a direct replacement.
How to Progress Your GHD Exercises
The first progression should be better control, not more load.
For the glute ham raise, a practical sequence is:
- Learn the setup and starting position.
- Control the eccentric phase.
- Use assistance for complete repetitions.
- Build consistent bodyweight repetitions.
- Add pauses or slower lowering phases.
- Introduce external resistance once technique remains stable.
The same principle applies to extensions.
Begin with a range that can be controlled at bodyweight. When the movement remains consistent from the first repetition to the last, resistance can gradually increase.
For GHD sit-ups, range of motion is usually the first variable worth progressing. There is little benefit in chasing more repetitions if the position changes as fatigue builds.
Exercise selection should also fit the rest of the training week.
A glute ham raise can provide direct hamstring work after squats or deadlifts. Hip extensions can add targeted work for the glutes and hamstrings without repeating another heavy free weight hinge. Back extensions can be used when more direct work for the spinal erectors is wanted.
The GHD works best when the selected exercise has a clear role in the session rather than simply being added because the machine is available.
GHD vs Hyperextension Bench
A GHD and a conventional hyperextension bench overlap, but they are not interchangeable.
Both can be used for hip and back extension work.
The GHD adds the ability to perform a true glute ham raise because the footplate and rollers provide the anchoring required for active knee flexion. It also allows GHD sit-ups and several assisted variations.
A traditional hyperextension bench is more specialised around hip and back extension movements.
For more detail on those exercises, see the hyperextension bench guide.
Choosing a GHD for Your Training Space
The right GHD depends on where it will be used, who will train on it and how much adjustability is required.
For a home gym or general strength training space, the priorities are usually straightforward adjustment, stable positioning and sensible use of floor space.
The Glute Ham Developer 2.0 is an adjustable option for home and general training use, with a 150 kg load capacity.
In a commercial gym, the machine may need to accommodate a much wider range of athletes and regular adjustment throughout the day.
The Riot GHD V2 is designed for heavier commercial use and offers band peg options for assisted and resisted work.
The wider GHD machines and hyperextension benches collection includes options for different spaces and training setups.
Whatever the environment, adjustability matters. A GHD only works properly when the relationship between the pad, footplate and athlete can be set up for the movement being performed.
FAQ
Are GHD exercises suitable for beginners?
Yes. The exercise and range should match the current strength level. Hip extensions, controlled back extensions and assisted glute ham raises provide more accessible starting points than forcing full glute ham raises or deep GHD sit-ups immediately.
Why is the glute ham raise so difficult?
The body creates a long lever as it moves towards horizontal. The hamstrings must control that lever and then produce enough knee flexion to bring the body back towards the starting position. Eccentric repetitions and band assistance can make the progression more manageable.
Can a GHD replace leg curls or Romanian deadlifts?
There is no need to replace either. A leg curl emphasises knee flexion, while a Romanian deadlift loads the hamstrings through hip extension. The glute ham raise combines those functions differently and can complement both exercises.
How often should GHD exercises be trained?
Frequency depends on exercise selection, total volume and the rest of the programme. A small amount of targeted accessory work can be enough initially, particularly when the hamstrings and lower back are already receiving significant work from squats, deadlifts or other lower body training.
Should GHD exercises be weighted?
Only when bodyweight repetitions are controlled and repeatable. Added resistance should make the exercise harder without shortening the range or changing the movement pattern.