Glute Ham Developer

A leg curl machine-based exercise that develops hamstring and glute strength through a knee flexion and hip extension movement pattern, performed on a specialized machine.

Instructions

1. Adjust the glute-ham developer machine to fit your body size and proportions.
2. Sit on the machine with your feet against the footplate positioned between the rollers.
3. Position yourself so your knees are just behind the padded thigh support.
4. Grasp the handles or support structure in front of you for stability.
5. Starting from an upright position, lean forward as you extend your legs.
6. Allow your hamstrings to control the eccentric portion of the movement.
7. Using your hamstrings and glutes, drive your hips backward to return to the upright position.
8. Perform this movement explosively while maintaining control throughout.

Tips

• The glute-ham developer machine is excellent for developing both hamstring and glute strength.
• Maintain proper posture throughout the movement; avoid rounding your lower back.
• The eccentric (lowering) portion of the movement is particularly important for muscle development.
• This machine is often found in CrossFit gyms and dedicated strength facilities.
• This exercise develops exceptional posterior chain strength and injury resilience.
• Proper form is essential; consult with a professional if you are unfamiliar with the machine.