The glute hamstring developer AKA GHD machine is an underutilized piece of gym equipment that can do wonders for your strength training goals. The top powerlifters and athletes in the world swear by GHD exercises which is probably why you're looking at which GHD machines you should buy.
In this post, we cover the 7 of the best GHD machines on the market that range from basic GHD budget options to commercial grade models that can withstand just about anything you could throw at them.
Now let's get into helping you find the best glute ham developer that satisfies your requirements.
7 Best GHD Machines
- Best GHD Machine Overall: Force USA GHD
- Best Budget GHD Machine: Marcy Adjustable Hyperextension Bench
- Best Premium GHD Machine: Body Solid SGH500 Glute Ham Developer
- Best GHD Machine On Amazon: Titan Fitness Glute & Hamstring Combo H-PND Extension Machine GHD
- Best Adjustable GHD Machine: Rep Fitness V2 GHD
- Best GHD Machine For Small Spaces: TDS Glute Ham Machine
- Best Commercial GHD Machine: FringeSport OneFitWonder Commercial GHD
1. Best GHD Machine Overall: Force USA GHD
The Force USA GHD can propel your posterior chain and core strength to new levels. This comfy yet sturdy GHD machine allows you to work the glutes, hamstrings, lower back, spinal erectors and core.
Using this GHD machine you can target your muscles in a safe manner. The Force USA commercial GHD machine is our pick for the best GHD machine on the market as it’s built to withstand heavy usage with a maximum weight capacity of 1300 lb. The frame is super stable with an extra wide base that’s covered by a durable eco-coat powder paint.
The frame is constructed from heavy-gauge steel tubing and the fully adjustable pivoting arm makes it suitable for people of all heights and sizes. It comes with an industry-leading lifetime warranty and has VorTex heavy-duty rip-stop vinyl upholstery with mesh backing to ensure it won’t deteriorate.
This rugged machine provides comfort during use with its DuraCore high-density padding. You can adjust the machine by just pulling an ergonomic knob allowing you to change up the position within seconds.
Another great feature of the Force USA commercial GHD machine is the addition of transport wheels so that you can maneuver it around your home gym with ease.
Last but not least, Force USA added band pegs to increase the resistance resulting in more potential muscle gains.
PROS:
- High weight capacity 1300 lb
- Lifetime warranty
- Adjustable for all users
CONS:
- Not the most budget friendly option
The Force USA Glute Ham Raise is an essential training tool for athletes who want to build strength and stabilization in the core, lower back, hamstrings, and glutes...
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2. Best Budget GHD Machine: Marcy Adjustable Hyperextension Bench
The Marcy adjustable hyperextension bench is more of a Roman chair than a glute ham developer. This lighter version of a GHD machine is a budget friendly piece of gym equipment that can help work the posterior chain.
Weighing in at only 39 pounds you can move this around your garage gym without an issue. With a maximum weight capacity of 300 pounds, this Roman chair is for the average to strong lifter but not for the most serious weightlifters.
This hyperextension machine comes with comfortable high-density foam rollers that are adjustable allowing you to perform a variety of movements from hyperextensions to sit ups. They also included rubber grip handles to make mounting and dismounting easier.
If you're looking for a piece of fitness equipment for your home gym that can improve strength in vital areas of the core and spinal erectors without spending hundreds of dollars then this might be a good option for you.
PROS:
- Cheap glute ham developer alternative
- Light weight so you can move around your space
CONS:
- Not built for heavy loads
- Lack of warranty
The Marcy Roman Chair features a back hyperextension station that lets you position yourself correctly while performing a variety of movements...
3. Best Premium GHD Machine: Body Solid SGH500 Glute Ham Developer
The Body Solid SGH500 is a commercial quality GHD machine that is meant for serious lifters. This glute ham developer machine is built to last, even with heavy usage.
You can isolate the posterior chain with this glute ham developer in a comfortable way thanks to the 8" foam rollers that provide the ultimate support. Whether you want to hit some sit ups to work your abs or glute ham raises to target the hamstrings this piece of workout equipment won't let you down.
With the Body Solid glute ham developer, you're able to make both horizontal and vertical adjustments to cater to a range of user sizes. Built with 11 gauge heavy duty steel construction it is a commercial glute ham machine that can add robustness to a premium home gym set up.
PROS:
- Commercial grade machine
- Lifetime warranty
- Full adjustability
CONS:
- Expensive and might be more than what the average lifter needs
Premium components ensure dependability and reliability in any gym or facility. Vertical and horizontal adjustments ensure proper fit for any user...
4. Best GHD Machine On Amazon: Titan Fitness GHD Combo H-PND Extension Machine
Titan Fitness is known for building quality fitness equipment and with this Glute Ham H-PND machine, they continue their tradition. This glute ham developer offers maximum functionality with the ability to do knee curls, inversions, back extensions, ham raises, and hyperextensions.
Shorter users to taller people are all accommodated with this glute ham developer machine as you can easily adjust the positioning to your liking. The handles are also adjustable in 8 different positions in 2" increments.
Constructed from 11 gauge heavy duty steel this machine weighs 250 lb but comes with rubber feet to reduce any slippage or potential scuff marks on the floor. Unlike most other glute ham machines, Titan designed this with a 10" sleeve to hold weight plates for added resistance.
Overall this glute ham raise machine will endure high-intensity workouts as you hit multiple muscle groups.
PROS:
- Heavy duty construction
- Easy to assemble
- Superior adjustability of handles and foot plate
CONS:
- Takes up a decent amount of floor space
The Glute and Hamstring H-PND machine allows you to target your lower back, glutes, legs, hamstrings, and calves, helping you develop a lean, muscular build. Use the machine for cross-training...
5. Best Adjustable GHD Machine: Rep Fitness V2 GHD
The REP Fitness V2 GHD sports a reasonable price tag for the quality you get. Weighing in at 150 pounds this machine is comprised of heavy duty steel with a maximum weight capacity of 500 pounds.
They designed this machine with ease of use in mind as the linear bearing system allows you to adjust it both vertically and horizontally. Featuring an oversized footplate and comfortable thick foam rollers, this machine provides a great user experience at a price point less than some of the bigger brand names.
A nice touch on this GHD are the band pegs to add extra resistance when performing your exercises. Plus it has wheels that make it easy to move around if you need to.
Last but not least REP highlights the facts that it's super easy to set up after arriving and can be done within 15-20 minutes!
PROS:
- Good value for money
- Linear bearing adjustment system
- Easy to assemble
CONS:
- Steel gauge not specified
- Warranty could be better
REP Glute-Ham Developer (GHD) is made for working the posterior chain muscles- glutes, hamstrings, and lower back. Reduce injury by balancing your...
6. Best GHD Machine For Small Spaces: TDS Glute Ham Machine
The TDS Glute Ham Machine is a solid machine at an affordable price point that has a smaller footprint compared with other GHDs with similar specs. Like the other machines on this list, you can target the glutes, abs, hamstrings, and lower back. However, this glute ham developer machine offers an extra wide deck plate and rounded seat pads to provide ultimate comfort.
With this glute ham raise machine, you can adjust it both horizontally and vertically while you have access to front and rear hand grips.
Besides the adjustability, the glute ham developer is constructed from 2x4" 11 gauge heavy duty steel you can be assured that the frame is built to last.
PROS:
- Wide diamond plated foot plate
- Heavy duty steel construction
- Vertical and horizontal adjustability
CONS:
- Some customers complain that the stitching on the pads didn't hold up as well as they expected
Adjustable Glute and Ham Developer Machine with Extra wide Deck plate & 4 deluxe rollers...
7. Best Commercial GHD Machine: FringeSport OneFitWonder Commercial GHD
FringeSport's OneFitWonder Commercial GHD married two opposing factors by creating a rock solid commercial grade base within the size of a compact GHD machine.
The heavy-duty platform will stay firmly planted while you're pushing through intense reps. They went one step further with the 4-floor mounting holes in case you want the peace of mind that it won't budge.
Fringe includes this glute ham developer with comfort in mind with their 20" horizontal knee pad just below the hips pads making your workout routine more enjoyable without the added pain.
What's more, is the single bolt action adjustment that makes it a seamless process to modify the GHD frame with 8 different hip options and 5 foot pad options.
All in all this glute ham raise machine is an excellent choice for the garage gym or commercial gym alike.
PROS:
- Extra wide knee pad
- Solid construction with 440 lb max weight capacity
- Adjustability for users of all sizes
CONS:
- 1-year warranty
- Expensive
Compact, sturdy, and with a foolproof design, the Commercial GHD is the ideal glute and hamstring developer for both the garage gymer and large scale gym use alike...
7 Best GHD Machines Side By Side Comparison
Below we put the best GHD machines side by side to highlight their similarities and differences. Have a look to find which machine might be the best fit for you.
|
Product Name |
Price ($-$$$) |
Size (dimensions) |
Warranty |
Weight Capacity |
Features |
Average Rating |
|
$$$ |
42.5” (W) 70.5” (L) 41” (H)
|
Lifetime Structural |
1300 lb |
Commercial grade build quality Fully adjustable Durafoam pads Band pegs Transport wheels |
2 Reviews ☆☆☆☆.5
|
|
|
$ |
27.5” (W) 43.5” (L) 37.5” (H) |
NA |
300 lb |
Adjustable Ankle Rollers |
2k+ Reviews ☆☆☆☆.4
|
|
|
Body Solid SGH500 Glute Ham Developer
|
$$ |
33” (W) 77” (L) 50” (H)
|
Lifetime |
500+ lb |
Oversized pads & 8” foam rollers Commercial grade build Vertical & horizontal adjustability Band pegs |
9 Reviews ☆ ☆ ☆ .7
|
|
Titan Fitness GHD Combo H-PND Extension Machine
|
$$ |
42.5” (W) 79” (L) 44.5” (H)
|
1 year |
NA |
Superior functionality of GHD & H-PND Holds Olympic weight plates Adjustable footplate and handles Includes (2) spring clips, collars a strap |
72 Reviews ☆☆☆☆.5
|
|
|
$$ |
36” (W) 70” (L) 42” (H) |
5 year frame 90 day pads |
500 lb |
Linear bearing adjustability Solid frame Band pegs |
37 Reviews ☆☆☆☆.5
|
|
|
$$ |
36” (W) 60” (L) 47” (H)
|
NA |
NA |
Horizontal & vertical adjustability Heavy duty steel frame Rounded seat |
10 Reviews ☆☆☆☆.1
|
|
FringeSport OneFitWonder Commercial GHD
|
$$$ |
29.5” (W) 62.5” (L) 44” (H)
|
1 year |
440 lb |
Compact commercial grade machine 20” wide knee pad Bolt action adjustment Floor mounting holes |
72 Reviews ☆☆☆☆.5
|
Benefits of GHD
There's a reason why the top athletes use glute ham developer machines in their training. This specialty piece of gym equipment can add some considerable strength to the posterior chain muscles, especially the hamstrings and glutes. Let's look at the main benefits of using GHD machines below.
Strengthen Posterior Chain
As mentioned above glute ham machines engage muscles on the backside of your body including the hamstrings, glutes, and spinal erectors. Bolstering these muscles leads to more overall power and helps prevent sustaining injuries while training.
Isolate Glutes & Hamstrings
The glute ham raise has been shown to be one of the most effective exercises that you can perform to isolate the hamstrings and glutes. By isolating these bodyparts you can achieve muscle gains in a relatively short time. There aren't many bodyweight exercises that can match the glute ham raise in its ability to build muscle. Don't take our word for it try it out yourself!
Improve Posture
By strengthening the muscles on the backside of your body you'll create a stronger foundation for your body. This will lead to better posture so if you're someone who sits at a desk all day hunched over a computer then some GHD exercises could do you wonders.
Work The Core
Apart from the main purpose of glute ham developer machines to work the hamstrings and glutes you can also flip around to work the abs. Sit ups are an awesome exercise to do on a GHD which is why you'll see them in many WODs in the CrossFit world.
What Should I Consider When Buying A GHD
When looking at glute ham developer machines there are a few factors you should be mindful of so that you end up with one that suits your needs.
Size
Glute ham developers come in a range of shapes and sizes so it's vital to know what available space in your home or garage gym you have before shelling out a few hundred dollars on one. The sturdier and stronger the GHD machine is, the more likely it will have a wider base and will be heavier, sometimes up to 200 pounds. If you plan on moving the GHD machine around your gym then you might want to get one that weighs less and has transport wheels so that you can easily move it if needed.
Build Quality
Not all GHD machines are built alike. If you're someone who moves heavy loads and wants a glute ham developer to stand the test of time while under immense pressure then you should look for one that's comprised of heavy duty 11 gauge steel with a wide base.
However, if you plan on just using just your body weight and want to do some back extensions, GHD situps or hip extensions then a less robust glute ham developer or Roman Chair will suffice.
Price/Budget
As you saw from the glute ham developer machines above, the prices can range from just over $100 to around $1,000. Before you buy gym equipment it's essential to know what your fitness level is and what your end goals are. For most, a glute ham developer in the $400-$800 price range should be enough but for those that plan on heavy usage or in a commercial gym setting then a commercial glute ham machine with a lifetime warranty might be a better bet.
Difficulty of Assembly
Most GHD machines are rather straightforward when it comes to assembling the components. But if you're completely lost and don't know a wrench from a screwdriver then you might want to find a manufacturer that offers an assembly option with your purchase. In our opinion, it shouldn't take more than a few hours to get your GHD machine up and running even if you're not on the same level as Tim The Toolman Taylor.
Usage
To find the best glute ham developer for your needs you should think about how you intend on using it. Will multiple people of different sizes be using the machine? Are you a bigger person that want to add loads to the lifts? If you answered yes to those two questions then a commercial GHD machine might be a good choice as it can withstand more abuse while also having the ability to adjust the positions to cater to different sized users.
Online Ratings
Other's experience with gym equipment is an important metric to use when purchasing a new machine because it's all but guaranteed that you won't have the opportunity to test out each product yourself. To find the best glute ham developer you can look to verified reviews on Amazon or the manufacturer's website. We always recommend taking online reviews into account with a grain of salt so you could also look at YouTube reviews or on forums like Reddit which tend to cover the good and the bad.
However, first-hand recommendations from people you know in real life should hold the most value so ask around to workout out buddies to see if anyone's used the machine you're thinking about buying.
GHD VS REVERSE HYPER
Many people will mistake reverse hyper machines and glute ham developers as one and the same but there are some slight differences in usage and benefits of using these machines. We cover the differences between these two pieces of gym equipment below.
Reverse Hyperextension
This machine is different from the GHD as your body is positioned with you lying on your stomach against the pads with your legs down under you. To execute the movement, you must drive your heels up and backward to straighten out your body.
The reverse hyper is used more for rehabilitation purposes while it strengthens the spinal erectors, glutes, and hamstrings. Overall this exercise can help alleviate back pain while strengthening the muscles on the backside of the body.
Glute Hamstring Developer
The glute hamstring developer is a piece of equipment that's often used in tandem with weight training with the purpose of getting stronger. Using a GHD machine you can build back, hamstring, glute, and hip strength which transfers to big lifts such as squats and deadlifts.
The GHD requires you to move through a wider range of motion and put more pressure on the lumbar erector. If you're after strength and power gains then the GHD is a great addition to your workout regimen.
It's also important to note that you can perform modified reverse hypers with a GHD and a resistance band. There are a number of videos on YouTube that show an easy setup to execute reverse hypers on a GHD machine.
Exercises You Can DO with GHD
The main exercise performed on a glute ham developer is the glute ham raise but below are a few more options that you can try out. If you don't know how to perform them just do a quick search on Google or Youtube for demonstrations.
- Glute ham raises
- GHD sit ups
- Reverse hyper using resistance bands
- Back extensions
- Back raise row
- Hatfield Back Raise
- Diesel Press
- Water tosses
GHD FAQ
Is a GHD Worth It?
Yes, absolutely a GHD machine is worth buying if you're serious about training and improving your overall performance. That said, a GHD machine is a great pick up for your home or garage gym after you have purchased other essentials like barbells, weight plates, and a power rack.
Should I get a GHD or Reverse Hyper?
If we had to choose between these two machines, we would choose the GHD machine because we are more interested in strength gains rather than rehab. As we mentioned above, it's actually possible to perform reverse hypers using a GHD with the addition of a resistance band. This way you can kill two birds with one stone.
What Muscles Does The GHD Work?
As the name suggests the GHD will mostly target the glutes and hamstrings. However, there are a handful of exercises that can be performed on the common GHD machines that work the core and back.
What is the best GHD Machine?
The best glute ham developer in our opinion is the Force USA GHD. This machine might be a tad more expensive than others but you can count on the build quality, ease of adjustment, comfortability, and lifetime warranty will justify the cost.
What Can I Do Instead of GHD?
If you don't have access to a GHD then you try a few different exercises that have similar intended goals of building core and posterior chain strength. Below are a few exercises you can try to achieve similar results to using a GHD although the GHD is the superior choice to work the posterior chain.
- Romanian deadlifts
- Nordic hamstring curls
- Kettlebell swings
- Good mornings
- Cable pull throughs
Summary
If you made it this far then you know that an investment in a glute ham machine might be worthwhile if you want to improve your squat, clean, deadlift, or overall athletic performance.
At the end of the day, you need to factor in your budget, available space, and intended usage before you open up your wallet.
We hope that we did your job in helping you to find the best glute ham machine that checks all the boxes.
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