The 3 Best Glute Machines in 2021 - The Health Playbook (2023)

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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.

The Best Glute Machines Compared

Image	Name	Details	Price
	Titan H-PND	Size: 70 x 42.5 Weight: 253 lbs Color: Black	Check Price
	CFF	Size: 72.5 x 29.5 Weight: 137 lbs Color: Black	Check Price
	Rogue Abram 2.0	Size: 73 x 44.5 Weight: 222 lbs Color: Black	Check Price

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:

Stability

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.

Hip Pad

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.

Adjustability

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.

Brand Reputation

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

CFF Glute-Ham Developer

Rogue Abram Glute-Ham Developer 2.0

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:

Improves Posture

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.

Prevents Injury

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:

Glute-Ham Raise

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.