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Ham & Glute HyperExtension Bench

Ham & Glute HyperExtension Bench

Regular price $189.00 USD
Regular price $85.80 USD Sale price $189.00 USD
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Enhancing Athletic Performance with GHD Machine Exercises

The Glute-Ham Developer (GHD) machine is an often overlooked yet potent tool in a gym, capable of enhancing athletic performance by building strength and stability in the posterior chain. It's particularly beneficial for athletes engaged in explosive athletic sports requiring sprinting, change of direction, and jumping. The following exercises on the GHD machine not only target the glutes, hamstrings, and back but also significantly engage the core and other stabilizing muscles, promoting posture, explosiveness, and muscular balance.

GHD Exercises:

  1. Hip Extensions:
    • Primary Muscles Worked: Glutes, Hamstrings, Lower back, Calf muscles.
    • Benefits: Enhances hip flexion and extension strength, improves stability, and builds a solid base for more advanced movements.
  2. Back Extensions:
    • Primary Muscles Worked: Spinal Erectors.
    • Benefits: Increases spinal flexibility and strength, improves kinesthetic awareness, and supports better posture.
  3. Hip and Back Extensions:
    • Primary Muscles Worked: Back, Glute and Hamstring muscles.
    • Benefits: Integrates hip and spinal movement, enhancing body awareness, and coordination.
  4. Sorenson Hold:
    • Primary Muscles Worked: Lower back, Glutes, and Core.
    • Benefits: Builds endurance in the posterior chain, promotes isometric strength, and aids in achieving a neutral spine posture.
  5. Glute Ham Raises (GHR):
    • Primary Muscles Worked: Hamstrings, Glutes.
    • Benefits: Strengthens hamstrings through a full range of motion, enhances knee flexion and hip extension strength, aiding in injury prevention.
  6. Reverse Hypers:
    • Primary Muscles Worked: Glutes, Lower back.
    • Benefits: Activates and strengthens glutes, enhances lower back flexibility and strength.
  7. GHD Sit-Ups:
    • Primary Muscles Worked: Hip Flexors, Back, Core.
    • Benefits: Strengthens core and hip flexors, improves functional strength for dynamic movements, and offers progression levels to continuously challenge and build strength.

*All of these movements can be loaded by using Resistance Bands, Flywheel with ankle straps or handles, or adding weights

    Incorporating GHD machine exercises into your training regimen can substantially enhance your posterior chain strength, improving explosive athletic performance, and reducing injury risk. Balancing these exercises with other training routines and ensuring proper recovery with quality sleep will further optimize the benefits obtained from the GHD machine workouts.


    Improve your fitness and health with the CAP Strength Deluxe Roman Chair / Hyperextension Bench. It's a safe, solid way to build and maintain six-pack abs or strengthen your core to ease back pain and improve your posture. With this CAP strength roman chair, your legs are held in place by the padded ankle supports which allow you to hyper-extend your abdominals. This, in turn, engages more muscle groups and allows you build muscle fast. With padded handles and adjustable two-foam leg holders, it is possible to perform challenging exercises without a trainer or spotter. This exercise roman chair is ideal for home use. The classic gray and black design fits in with any decor.

    • Ham & Glute HyperExtension Bench enhances the back, glutes, hamstrings and abdominal muscles
    • Heavy-duty steel frame for long-lasting performance
    • Comfortable, high-density foam pads and rollers for supportive workout surface
    • Strengthen muscles and build posterior chain strength for Explosive Athletic Performance
    • Also suitable for Dips and Abdominal & Oblique Strengthening Exercises
    • The compact size makes this roman chair suitable for home gym 
    • Maximum weight capacity of 350-pounds 
    • Assembled dimensions are 28.74" W x 42.13" H x 55.91" D; Weighs 39-pounds
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