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Last Update: January 2021
While having a toned butt is nice, there are also tons of other benefits to strengthening your glutes and hamstrings. Your glutes are the largest muscle in your body, and they aren’t just for good looks. Working on your glutes will also improve your poster, increase your overall strength, and supports your core and mobility.
They are one of the most important, yet often forgotten muscles in your body and will improve your deadlifts and many other exercises.
The glute-ham raise is one of the most effective exercises to strengthen your glutes and hamstrings. To do them properly, you’ll want to get a glute machine or glute-ham developer (GHD) added to your home gym.
While a GHD machine for your home gym can be an expensive investment… it’s well worth the cost. And it’ll pay for itself in no time if you can finally cancel that gym membership.
- Things to Consider When Buying a GHD Machine
- Hip Pad
- Brand Reputation
- The 3 Best GHD Machines
- Titan H-PND Glute-Ham Developer
- CFF Glute-Ham Developer
- Rogue Abram Glute-Ham Developer 2.0
- Benefits of Working out Glutes and Hamstrings
- Improves Posture
- Reduces Back Pain
- Improves Athletic Performance
- Prevents Injury
- Reduces Knee Pain
- Best Exercises for Glute Machine
- Glute-Ham Raise
- Glute-Ham Developer Hip Extension
- Glute-Ham Developer Back Extension
The Best Glute Machines Compared
|Titan H-PND||Size: 70 x 42.5|
Weight: 253 lbs
|CFF||Size: 72.5 x 29.5|
Weight: 137 lbs
|Rogue Abram 2.0||Size: 73 x 44.5|
Weight: 222 lbs
Things to Consider When Buying a GHD Machine
Finding the best glute machine can be a lot harder than you may think. New products are finding their way onto the shelves every week… many of them with different features and prices; it’s easy to lose yourself in the maze of products, features, and add-ons (available separately).
So to make things a little easier, here is a brief guide to help you find the best GHD machine for your home gum:
First and foremost, the stability of the glute machine is of most importance.
During glute-ham raises, your whole body is balanced on your knees. The slightest wobble can not only kill your workout but can also be dangerous. This means the glute machine needs to be stable and sturdy.
A heavy, well-designed machine, with good balance, and solid construction guarantees stability. It also prevents you from smashing into the floor and keeps you focused on your workout.
How can you assess the stability of a glute-ham developer machine?
Check the Base Support: The base must be large, and it should fully rest on the floor.
The heavier the better: Stability is often directly proportional to weight. The weight of the machine helps counterbalance your body weight.
Plate-holders for safety: Not necessarily an essential part of a glute machine. This is mainly used to store plates and add extra weight for stability.
Rubber floor mat: This is more of an add-on feature, but one that could prove invaluable (and is sometimes included with glute machines). The anti-slip floor mat increases the stability of your machine. Plus, it prevents scratches on the floor.
The hip pad directly bears your whole body weight. Its build, size, and quality determine the usefulness and effectiveness of your GHD machine.
A hip pad that’s too large will prevent you from fully flexing the hip without rounding the spine. A larger hip pad can activate the wrong muscles and decrease the efficiency of the routine.
Additionally, it could increase stress and strain on the lower back muscles, causing discomfort or, worse, injury.
The belief that a thicker hip pad will reduce stress on the contact point is wrong. The main function of the padding is to prevent hip bone from coming into contact with the metal frame.
So you’ll want to choose a glute machine with a hip pad that doesn’t limit movement or forces you to round the spine.
The height, weight, and leg length varies from person to person so you’ll want to make sure that your GHD is adjustable to your personal preferences (and anyone else using the machine).
With that said, sometimes too many moving parts can make the glute machine weak and wobbly. So make sure you keep an eye on that.
The brand you choose determines the price and quality of the glute machine. We’ve looked for brands with good standing and reputation. This will ensure the following:
- GHD machines are expensive. Buying from a reputable brand ensures you’re buying a high-quality product with good customer service.
- A good brand usually has an excellent warranty and return policy. Reputable brands normally offer a long warranty period because they are sure of the product’s quality, durability, and longevity.
The 3 Best GHD Machines
Titan H-PND Glute-Ham Developer
Size (L x W): 70 x 42 ½ inches
- High-quality and heavy-duty steel frame
- Adjustable; accommodates short and tall people
- Adjustable footplate and handle
- Olympic-size weight plate rack (can be used for additional stability)
- Comes with a strap and two spring collars
- No wheels for easy movement
Known for its high-quality steel frame that offers incredible stability, the Titan H-PND guarantees excellent balance and consistency even during high-intensity training.
Apart from the sturdy steel frame, the longevity of the glute machine is ensured by the powder-coated paint that prevents cracks, abrasions, and rust.
The heavy-duty glute-ham raise machine places no restriction on the height and weight of the users. Short or tall, thin or heavy – the machine can be adjusted to accommodate all users. Adjust the pop pins and you’re ready to begin the workout.
Assembling the Titan H-PND machine won’t take more than 15-20 minutes. Along with the hardware, the package also includes a strap and two spring clip collars.
Easy adjustability is a key feature of the Titan H-PND machine. The handle length is easy to adjust. Even the length and height of the footplate can be tweaked.
The absence of wheels means there is no need to bolt down the machine to the floor. Users can also add Olympic-size weight plates to add additional weight for stability to the glute-ham developer machine.
CFF Glute-Ham Developer
Size (L x W): 72 ¼ x 29 ½ inches
Weight: 137 lbs
- The heavy steel frame ensures stability
- Adjustable; accommodates tall and short people
- Durable and comfortable PU leather knee pads
- Wheels allow easy movement
- Reversible foot plate can be used for ab workouts
- Assembly can be challenging
One of the earliest brands to develop a glute-ham developer machine, this CFF workout equipment offers excellent stability. You can partake in any type of glute and hamstring training with absolute confidence and stability.
It’s a beast of a machine capable of holding even the tallest and heaviest users. This GHD machine is easily adjusted to accommodate anyone between 5′ to 6’5″.
The machine is built with a heavy and sturdy steel frame, but for even more stability, you can add plates to the designated rack of the machine.
The knee pad is a split design and provides great stability and comfort. It’s also made with PU leather which is extra durable and should last forever.
As a bonus, the GHD machine comes with a reversible foot plate, so you can use it for abs once you’re done crushing your glute-ham raises.
Rogue Abram Glute-Ham Developer 2.0
Size (L x W): 73 x 44 ½ inches
Weight: 222 lbs
- Triangular base with solid steel frame
- Adjustable with multiple setting options
- Band pegs and double pads for resistance workouts
- Easily adjustable swing arms
- Handle and wheels for easy movement
- Takes up more space than other GHD machines
The new and improved Rogue Abram GHD 2.0 combines stability, adjustability, and performance.
The triangular base and heavy-duty steel frame ensure the stability of the machine even during intense workouts. Plus, the wheels and handle enable users to easily move and store the glute machine after exercising.
Users can switch between different exercises by adjusting the vertical plate. The roller and footplate come with ten front-to-back setting changes.
The Rogue Abram 2.0 is one of the largest in the GHD machines on this list — so make sure you can fit this beast in your home gym.
The double pads and band pegs in the glute machine allow you to use it for resistance training.
The numerous bolts increase add to the look of this beast. Plus, it adds to the stability of the machine. The rubber feet prevent even the slightest movement during intensive workouts.
Benefits of Working out Glutes and Hamstrings
For many, a well-toned tush does more than help fit into a 10-year old jeans trouser. Exercising the glute muscles (maximum, medius, and minimus) is incredibly important.
The glutes and hamstrings (three muscles behind the thigh) are normally neglected. Hence, these weak and underworked muscles lead to several problems.
When you exercise the glute and hamstring muscles, here are the benefits that accrue over time:
The glute and hamstring muscles form an essential and vital part of the body’s stabilization system. Weak glutes and hamstrings can result in slouching which leads to poor posture and negative effects on several muscles.
If your glutes and hamstrings aren’t strong enough, other muscles in the body compensate. That’s because muscles work in groups. The hip flexors pull the pelvic muscles into an unnatural position. Plus, the shoulders and torso assume a poor posture. The overall negative effect is pain and irreversible change in body posture.
The hamstrings also ensure the spine is properly aligned. Weak hamstring muscles will increase pressure on the spine.
It’s rightly said that our whole body is a chain of muscles. The weakening of two muscle groups (glutes and hamstrings) can affect the alignment of other muscles and affect the whole system.
Reduces Back Pain
When the glute muscles are weak, the lower back is forced to bear the brunt of the body weight and movement. Strong glutes stabilize the pelvic muscles and reduce pressure on the hip joint. In due course, the body weight is equally distributed, thereby reducing back pain.
Furthermore, the hamstrings and lower back muscles are connected. Weak hamstring muscles result in weaker lower back muscles.
Strengthening the glutes and hamstrings will reduce stress on lower back muscles. Additionally, regular workout improves its strength and removes the cause of the pain.
Improves Athletic Performance
Exercising the glute and hamstring muscles enables you to run faster, change directions, quick acceleration and deceleration, and jump higher.
Almost all high-performance sports demand strong hip extensors, glute, and hamstring muscles for top performance.
Strong glutes and hamstrings will also improve your deadlifts and other exercises.
The body is a well-balanced machine. Each function is assigned to one or several muscle groups.
The glute muscles help in hip extension, which in turn supports the lower back.
If the glutes are weak, the task of supporting the lower back is delegated to other muscles. These muscles aren’t designed to perform this particular task.
Hence, weaker glues can increase stress on the lower back and also lead to injury in the hips, groin, and spine. Strong glutes will protect the body from several injuries.
Hamstring injuries are common among sportspersons. Usually, tight hamstring muscles that are not properly stretched are blamed for injuries.
The hamstrings are also responsible for stabilizing the knee joints. Weak hamstrings increase the risk of a knee injury.
Reduces Knee Pain
Well-toned glute muscles arrest the side-to-side swaying of the pelvis. Here too, with an unstable pelvis, the stress on ankles and knees increases.
With strong glute and hamstring muscles, you could prevent pain and injury of the ankles and knees.
Best Exercises for Glute Machine
You don’t have to be an athlete or in excellent physical condition to use the glute-ham developer machine.
Convinced to buy a glute machine?
Here are three best exercises to start with:
The glute-ham raise exercise trains the glutes, hamstring, and a little of the calf muscle. It may look difficult. But, it’s fairly simple, once you get the hang of the workout. Beginners might need someone to assist in the second part of the exercise (we’ll see that later).
Make adjustments to the machine to suit your leg length. Place the feet firmly on the footpad with the toes pointing towards the floor. Press the knees firmly against the middle of the support pad. From the knee upwards, the body must be erect, perpendicular to the floor. This kneeling posture is the starting position of the workout.
Slowly lower the upper body until the torso is in line with the legs and parallel to the floor. The hips and core must be free from the support pad.
From this position, focus and activate the glutes and hamstring muscles to raise the upper body back to the starting position.
If you’re having trouble raising the body back to the kneeling position, engage the help of a friend. You can also use the hands to push yourself up. But, initially have someone nearby to assist you to raise the body.
Now, slowly lower the torso. Do not flex the torso or bend the spine. Move towards the floor and stop when you feel you have reached a point beyond which you cannot go forward or pull yourself back. Initially begin by bending just a few inches. Now, gradually engage the glutes to get back to the starting position.
Glute-Ham Developer Hip Extension
GHD Hip Extension is an ideal exercise for beginners. This exercise mainly targets the glutes. It also trains the lower back, calves, and hamstrings to an extent.
Adjust the footpad, so the hip (support) pad is lower than the hips. The hips need to be free to perform the workout. Lock your feet and rest the upper quads on the support pad. The toes must point downwards and the torso parallel to the floor. Cross the hands across the chest. Proceed with the hip extension exercise only if you can hold the starter position for at least 10 seconds.
Glute-Ham Developer Back Extension
The hip and back extension workouts exercise two different sets of muscles. They are not the same.
Adjust the machine so that your hips rest on the support pad. The hips must be fully locked in position and impossible to flex. Secure the feet, cross the arms over the chest, and lie parallel to the floor.
Tighten the glute and hamstring muscles to bend one vertebra at a time. At the same time, move the body towards the floor. Doing so, you’ll be rounding the spine and flexing the torso muscles.
To return to the starting position, squeeze the glute muscles. Starting from the lower back, straighten the spine until you reach the neutral position.
- The Hip Thrust Bench with Resistance Band Attachment.
- The Bulgarian Split Squat Stand. ...
- Glute Bridge. ...
- The Cable Pull-Through. ...
- The Smith Machine. ...
- Hip Abductor. ...
- Glute Kickback. ...
- Leg Press. ...
The best glute-sculpting exercises are lunges, squats, deadlifts, bridges, kicks, hip thrusts, and step-ups.What is the best home exercise machine for bigger buttocks? ›
Nevertheless, our recommendation for the best home glute machine is the Coba Board. If you're looking to build a great butt, this ergonomic board is the way to go. Given its size and resistance, it fits into any fitness plan, but also in any space - making it an ideal addition to your home workouts.Does the glute machine really work? ›
Machines designed specifically to target your glutes will maximize muscle engagement and build greater strength! You'll use the glute muscles in isolation (as much as possible) from your lower back, and work with the hamstrings to build better lower body posterior muscle strength.What workout makes your glutes bigger? ›
The squat tops every list of butt-sculpting exercises. It directly works the glutes. You can build bigger bottom muscles by adding hand-held weights.What works all 3 glute muscles? ›
The big three glute-building exercises are squats, hip thrusts, and deadlifts. So if you are short on time, do at least three sets of 10 of these glute exercises. You can add more glute exercises and variations but these three are the best for seeing the biggest results in glute strength and booty building.How do you activate all 3 glutes? ›
- Open up those hip flexors. Start each strength training session with an exercise such as the low band split squat. ...
- Learn how to pelvic tilt. ...
- Activate your glutes with bridges. ...
- Try the Kneeling Band Hip Thrust. ...
- Activate your glutes during deadlifts and squats.
“Then round out your workout with two to three other glute-specific exercises to ensure you're getting maximal muscle recruitment.” Yes, two to three times a week is enough! That's because the in-between recovery days are just as important for your glute strength.What exercises lift your buttocks at home? ›
- Glute bridges. ...
- Hip thrusts. ...
- Frog pumps. ...
- Leg kickbacks (quadruped hip extension) ...
- Standing kickbacks. ...
- Lateral band walk. ...
- Clamshells. ...
- Fire hydrants.
- Lunges. This exercise is always the first in line to help you fast-track your lower body muscle growth. ...
- The Squat. This is an essential exercise, especially for those who want to round out, tone up or lift up their derriere. ...
- Hip Extensions.
Hip thrusts are one of the best lower-body exercises for building strength, power, and muscle in your glutes and hamstrings. If you've got a hip thrust machine in your gym, start using it and elevate your lower body workouts to the next level.What is the name of the machine that works your buttocks? ›
The glute ham raise is an exercise that is performed on a glute ham developer or Nordic curl bench. The primary difference between the two machines is that the glute ham developer allows for a much broader range of motion due to it being elevated from the ground.
- Stationary bike.
- Rowing machine.
How long to grow the glutes? Assuming you optimize the factors we'll discuss today, you might start seeing minor improvements as early as 4-6 weeks. However, it typically takes about 3-6 months for more noticeable changes to occur.How can I enlarge my hips and buttocks naturally at home? ›
Start by lying down with your knees bent, your feet flat on the floor, and your legs hip-width apart. Keep your shoulders relaxed and your arms down by your side. Lift your hips by contracting your glutes. Keep your weight on your shoulder blades rather than lifting all the way up to the neck.
Electrical stimulation for the glutes
Electrical stimulation helps physically condition the body, increase strength and tone the muscles. However, it is true that combining it with voluntary exercises is always better.