The GHD machine (Glute Ham Developer machine) is an equipment that can be used to develop your glutes and hamstrings. It also works the core, quads, calves, hip flexors and other muscles.
The Glute Ham Developer is one of the most underutilised pieces of equipment in the gym. It helps you build posterior strength and improve your stability. Pilate Circle
A weak posterior chain of muscles increases the risk of injury, especially in the lower back, hips and knees. Strengthening these muscles can keep your body healthy, muscularly balanced and pain free.
Check out these seven exercises you can perform on a Glute Ham Raise machine:
Hip extensions can help you develop your glute muscles and hamstrings. To maintain the correct form, you must keep your spine ridged while flexing your hips.
Here's how you can do this exercise on a GHD machine:
The Sorenson Hold is an isometric exercise using the GHD machine, which works like a plank for your back side.
Here's how you can do the Sorenson Hold:
Back extensions help move your back vertebrae by vertebrae as you flex your back. They're great for developing your spinal erectors (the muscles lining your spine) and for building kinesthetic awareness.
They can be performed as follows:
The glute ham raise exercise is one of the best you can do to strengthen your hamstrings. Keeping your hips fixed will force you to rely on your hamstrings to move your torso to the starting position.
Here's how you can do this exercise on a GHD machine:
Reverse hyperextensions flex your lower back and help activate and strengthen your glutes.
Here's how you can do it on a GHD machine:
GHD situps help strengthen your core, back and hip flexors.
To perform GHD situps on a GHD machine:
Hip and back extensions help develop body awareness and exercise your back and hips.
Here's how you can do hip and back extensions on a GHD machine:
The aforementioned exercises on a GHD machine can help you beef up your glutes and strengthen your hamstrings.
Poll : Have you used a GHD machine?
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