Glute ham developer

With its padded support for your hips and thighs, ankle rollers, and sturdy frame, a glute ham developer holds you in place while your upper body moves freely. You usually climb onto it and adjust the pads to fit your height. It can feel unusual at first, especially when you lean forward, so a steady setup matters.

It is mainly used for strength training with your own body weight. By lowering and raising your upper body or bending at the knees against the ankle pads, you can work your bottom, the backs of your thighs, your lower back, and the muscles around your middle. It also gives you a supported way to practise slow, controlled movement.

It suits you if you want focused strength work and are comfortable getting on and off a raised frame. It takes more floor space than small home equipment and is not usually easy to move. The pads are generally straightforward to adjust; begin with a shorter movement and use the handles for support. On a floor mat, bridges offer a simpler everyday alternative.