A glute ham developer bench is typically used to strengthen your posterior chain which is mainly made up of your glutes, hamstrings and lower back. In addition to targeting these key muscle groups, it can also be used to strengthen your core too by performing exercises such as sit ups and Russian twists. Overall, it is a very versatile piece of equipment, ideal for developing hip extension, spinal stability and core strength. Whether you’re an athlete looking to improve your performance or someone aiming to build balanced strength, the GHD Machine is a valuable tool to help build a strong, functional body.
9 GHD Bench Exercises
1 - Glute Ham Raise
• Fix your ankles securely in the GHD bench and place both your thighs on the pad so that your hips can move freely. To perform this exercise, hinge at the hip lowering your torso over the end on the bench and then extend the hip to bring your trunk back up to the starting position.
• This exercise primarily targets the hamstrings, glutes and lower back, whilst also strengthening the core due to the stabilisation required for this movement.
2 - Razor Curl
• Begin kneeling on the pads of the GHD and secure your feet. Keeping your torso upright begin to slowly lower your torso forwards by hinging at the knees but without bending your hips. Maintaining control, go as low as you can until you reach a horizontal position. To return to the starting position, push yourself back up through your hamstrings.
• This exercise focuses on strengthening predominantly the hamstrings with a secondary focus on the glutes, lower back and core.
3 - Single Leg Isometric Hold
• Securely lock one foot under the footplate and rest your thighs on the pad. Keeping your free foot in the air for balance, lower your torso over the pad and rise back up until your body is in a horizontal line. Hold this position by squeezing your glutes and hamstrings and bracing your core to help with stabilisation. Perform multiple reps on one side before switching.
• This exercise primarily targets the hamstrings, particularly with isometric contraction whilst also working the glutes too.
4 - GHD Sit Up
• Sitting upright, place your hips just in front of the pad and secure your feet and ankles in the Glute Ham Developer footplate. With your knees bent, begin to lower your upper body backwards whilst keeping your spine long until your torso is fully extended. Swing up back to your seated position by contracting your abs and hip flexors.
• This is a great exercise that will help strengthen your six pack muscles and your hip flexors. If you want to take this exercise to the next level, adding in twists at the end of each full movement will target the oblique muscles.
5 - Side Extension
• Position yourself sideways on the GHD bench so that your hip is on the pad and feet crossed over and secured within the footplate. Placing both hands behind your head, or across your chest, lower your upper body towards the floor before using your lower body to raise your torso back to the starting position.
• The side extensions exercise predominantly work your obliques, both external and internal. The obliques play a vital role for rotating, stabilising and bending the trunk which are all important for daily movement.
6 - Back Extension
• Position yourself on the glute ham developer with your hip crease just above the pad and slide your feet into the footplates. Placing both hands either across your chest or behind your head, begin lowering your troops towards the ground, first tucking your chin and then rounding your upper and lower back. To return to the starting position without arching backwards, squeeze your glutes and hamstrings.
• Your lower back, glutes and hamstrings will also be thoroughly worked during this exercise alongside your core stabilisers.
7 - Hip Extension
• Adjust the pad so that your feet are pressed into the foot plate and legs are secured. Your hips should be free of the pad, with your quads resting on the pad. With your hand behind your head, slowly lower your torso towards the ground whilst keeping a neutral spine. As you slowly lift back up the starting position, squeeze your glutes and hamstrings.
• The primary muscles worked in this exercise include the glutes, hamstrings and erector spinae muscles.
8 - Hip & Back Extension
• Set up with your hips ahead of the pad and feet securely locked into the footplates. Place arms behind your head or across your chest and begin by tucking your chin to flex your spine. Round slowly through the upper back as you travel downwards. Once you reach the lowest position, tilt your head up and flex your hips to push your shoulders forwards. To return to the starting position, extend your hips and flex your spine.
• This advanced GHD exercise primarily works the glutes, hamstring and erector spinae muscles.
9 - Sorenson Hold
• Place your hip bones just slightly in front of the GHD bench pad; you can adjust the bench if needed. Place your feet within the footplates so that your ankles are firmly locked. Lying face down with your torso extended off the pad, brace your core, glutes and hamstrings and hold your torso in a horizontal position so that your body is parallel to the floor.
• The Sorenson hold, commonly also known as the back extension hold, helps strengthen the lower back, glutes and hamstrings whilst also working the transverse abdominals for core bracing purposes.
Now you know that the GHD bench is far more than just a piece of equipment for back extensions - it's the versatile powerhouse for building strength, stability and overall athletic performance. Incorporating the GHD Machine into your training routine will not only enhance power and control in sport but also in everyday movement too. Whether you’re new to strength training or an experienced athlete, there’s a variation or challenge here that can be performed to suit your training goals.
For more content, follow us on Instagram, YouTube, TikTok, and on our official Mirafit Facebook page.
