BLK BOX Glute Ham Developer

Glute Ham Developer (GHD): Top 3 Movements


What is a GHD machine?

The Glute Ham Developer (or GHD) is a simple, yet challenging exercise that works the glutes, hamstrings, calves, back, quads, hip flexors and abs. These muscles all work together to allow you to perform basic movements like running, jumping, and squatting, which are all regularly used in weightlifting and sprinting. From the everyday to the elite, the GHD is a highly effective tool for all athletes and can be implemented in training for nearly every sport. Like most accessory exercises, using the GHD can not only help you improve your main lifts but also help with preventing injury and strains.


Why you should use it?

The main activities performed on GHD’s are hamstring and/or glute raises, hip and lower back extensions, sit-ups and russian twists. These are the most common types of exercises that GHD offers; however, there is a long list of movements that anyone, with the proper training and guidance can perform. From glute ham raises, front sit ups, back and hip extensions, to CrossFit movements designed for competition and speed drills, the benefits of using a GHD are extensive. The BLK BOX GHD could be a paramount training tool that you could be missing from your home gym or sports facility. 

How to use it?

Hip Extensions

This movement is excellent for developing your glute and hamstring strength. When performing keep your spine ridged while flexing your hips.

GHD Sit Up 

Considered one of the more advanced movements on the GHD, this movement will help strengthen your core, back, and hip flexors. If you’ve never done GHD sit-ups before, you can always take it slow until you’re used to the movement. There’s no rush in having to go all the way to the ground on your first go.

Back Extensions

GHD Back Extensions is great for targeting the glutes, hamstrings and lower back. The goal of this exercise is to move vertebrae-by-vertebrae as you flex your back.