3 min read

IF YOU’RE A dedicated lifter, your lower body doesn’t lack attention in your workouts. You might even dedicate an entire session to it each week (hello, leg day). But just because your training plan is packed with deadlifts, squats, lunges, calf raises, hip thrusts, and step-ups doesn’t mean you’re doing everything you can to maximize your leg development. You probably walk right past one of the most powerful lower body machines every time you’re at the gym: the glute ham developer (GHD) .

It might look like a gussied-up horizontal Roman chair, but the GHD is a different beast entirely. Instead of targeting your glutes and lower back with hyperextensions, the GHD allows you to laser focus on your biceps femoris, semitendinosus, and semimembranosus (collectively known as your hamstrings) with an exercise called the glute ham raise (GHR). It’s so effective at what it does that only the deadlift can rival its hamstring-building power, making it a formidable addition to any leg day.…