The GHD machine will pump your glutes and hamstrings and strengthen your core.
Here’s how to use it, plus four exercises to get you started.
The glute hamstring developer (aka the glute-ham developer or GHD machine) is not one of those machines.
Photo: Technogym/kundoy/Getty Images
And that’s a damn shame because it offers up some serious strength perks.
Of course, those aren’t theonlymuscles it works.
its name would be too long for a cute little abbreviation.
The GHD machine’s benefits vary slightly from exercise to exercise.
That’s pretty mega, considering most people could benefit from working both muscle groups a little more.
TL;DR Use the GHD machine and it will have your back, literally.
The core-strengthening perks of the GHD machine are equally noteworthy.
And all those muscles do much more than help you do crunches.
They also keep you standing upright and balanced, for one thing.
(That’s right, thebenefits of a strong corego way beyond aesthetics.)
That translates to all your other athletic and daily endeavors.
If you choose to sprinkle any of these movements into your routine, the key is to start slowly.
“It’s like hot sauce,” notes Landry.
That said, it’s always good to take some safety precautions.
For instance, if you’renew to working out, the GHD machine is not for you, says Wickham.
Wait until you’ve built some foundational strength and have become a proficient mover, he adds.
Aim to repeat the circuit three times for a total of four sets.
A.Mount the GHD machine and start by kneeling tall with feet locked in and core engaged.
B.Keeping spine neutral, lower upper body toward the floor.
Do not hinge at hips.
Continue lowering until torso is parallel to the floor.
C.Engage hamstrings and glutes to pull torso back up to starting position.
Also, only lower a few inches the first time you do a hip extension, recommends Wickham.
Hips should be able to move freely throughout the range of motion of the movement.
C.From a superwoman position, lower torso toward the floor.
Maintain a neutral spine throughout the movement by keeping chest tall and core engaged.
Squeeze glutes to come back up to starting position.
GHD machine set-up is the most important difference between the two exercises.
It’s a valid question!
“Adjust the foot pad and have another go.
A.Adjust the foot pad to be further from the main pad.
Mount the GHD machine facedown and ensure hip bones are resting on the main pad.
B.Tuck chin and lower upper body one vertebrae at a time.
Round and lower shoulders first and then the upper back, followed by the lower back.
The slower the movement, the better.
Focus on quality over speed.
Ultimately, that translates to boosted gains.
If you havesuper-tight hip flexors, you prob shouldn’t try this move, warns Wickham.
“When you lower past parallel, it’s going to stretch your hip flexors,” he explains.
Bend knees and sit up tall.
B.Keeping core tight, extend backward until back is parallel to the floor.
C.Flex quads by straightening legs, reach hands forward, and sit back up to return to starting position.
