This machine is a Godsend, for real. The horizontal positioning of the glute-ham developer (GHD) provides a greater moment arm (or bigger LEVER) of the torso on the hips when in full extension as compared to the more often seen 45 degree back extension. This basically means that at the top of the lift, with the greatest contraction, you are at the greatest mechanical DISadvantage being completely perpendicular to the line of gravity. This gives you the hardest possible workout for your glutes that you can ask for.

The closer the pad is to your pelvis, and not near your knees, the more glute activation you get! Try using it as an adjunct to more glute-focused exercises or as a transition to a hamstring workout as, you will see, it fires that hammies to an even greater extent!

P.s. The single leg variant adds a component of anti-rotation and can be progressed-regressed with cadence, weight and bands whenever you think you’re that good. ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Basically, if you have one of these, USE it! They are like a gift from the glute-hammy lords that only gyms that really know what they are doing have.

Need an evaluation? Aches or pains? Give me a call or message me here and we can get you feeling 100% again!