The Glute Ham Developer is one of the most technically advanced pieces of equipment for developing the posterior kinetic chain: the hamstrings, glutes, spinal erectors and core work in synergy under low loads but with high muscular tension.
Core exercises: glute-ham raise, GHD sit-up, back extension, reverse hyper
A piece of equipment found in CrossFit boxes, athletic training centres and strength training studios
Sturdy frame with multiple adjustment options to suit different body types

9123 Ghd & Sissy Squat - Hamstring Bench

Ghd-bench sissy-squat

9123 Ghd & Sissy Squat - Hamstring Bench

455,98€ FEES and TAXES NOT INCLUDED
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GHD: the Sidea range

The term ‘GHD’ refers to a specific category of equipment: benches designed for performing trunk extension and flexion exercises with the feet secured, either in a prone or supine position, using body weight as the primary resistance. What these machines have in common is their ability to place the posterior chain under tension within a range of motion that traditional guided machines cannot replicate. This is not merely an accessory piece of equipment: in athletic training programmes, the glute-ham raise is considered one of the most effective exercises for the eccentric development of the hamstrings, with a direct impact on the prevention of injuries to the hamstrings.

Who is GHD for?

GHD is used in a wide variety of contexts, all of which share a serious approach to strength and physical conditioning.

In CrossFit boxes, the GHD sit-up is a classic exercise, featured in WOD benchmarks and athletic training programmes. The equipment must be able to withstand intensive sessions involving many athletes throughout the day: structural robustness is not a mere detail, but an operational requirement.

Strength and conditioning coaches use it for eccentric strengthening of the hamstrings in team sport athletes — football, rugby, basketball — where eccentric strength in the biceps femoris is linked to a reduced risk of tendon injuries. Exercise protocols such as the Nordic Hamstring Curl find the GHD machine to be the most stable platform for performing them.

In personal training studios, the GHD machine is used for back extensions and reverse hypers with clients who are not yet able to load the barbell but who need to work on their posterior chain using a guided and safe movement.

Even in advanced home gyms — garage gyms with serious ambitions — the GHD is a sensible choice for those who want to perform exercises that the rack alone does not allow.

How to choose

The first factor to consider is adjustability. The distance between the footrest and the hip pad must accommodate different body types: a machine fixed in a single position excludes shorter or taller athletes from performing the exercise correctly. Checking the adjustment range in centimetres is the first step.

The weight of the frame is a direct indicator of its structural integrity. A professional GHD machine must not move whilst performing the glute-ham raise, particularly during the eccentric phase when the force applied is at its greatest. Lightweight frames tend to shift or vibrate, compromising safety and the quality of the movement.

Next, consider the machine’s versatility: some models combine the sissy squat, back extension and GHD sit-up functions into a single adjustable platform. This feature is particularly useful for gyms with limited space or for those looking for a versatile piece of equipment without compromising on the biomechanical precision of each individual exercise.

Finally, the quality of the padding on the pads has a direct impact on comfort during prolonged GHD sit-ups. High-density materials retain their shape over time; cheaper foams lose their shape after just a few weeks of intensive use.

Sidea products for GHD

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Domande frequenti - Ghd

  • The GHD sit-up works through a much wider range of motion than the crunch: the torso lowers below the hip line, actively engaging the erector spinae and the psoas during the eccentric phase. This makes the exercise significantly more demanding on the core and requires a gradual progression for those with no experience of this movement.
  • It is not a direct substitute, but for many strength and conditioning coaches, the glute-ham raise is preferable to the leg curl as it engages the biceps femoris in a bi-articular manner, better replicating the muscle’s function in running and jumping sports. The eccentric component is particularly important in injury prevention.
  • The GHD requires a foundation of lower-body strength and core control. For beginners, the exercise typically starts with bodyweight back extensions or the assisted version using reduced weight. The full glute-ham raise is an advanced exercise: the correct progression begins with supported partial eccentric variations.
  • A model that also incorporates the sissy squat function allows you to perform at least five main exercises: glute-ham raises, GHD sit-ups, back extensions, reverse hypers and sissy squats. Some secondary uses include variations of isometric hip extensions and active stretching of the anterior thigh chain.
  • A professional GHD machine typically occupies an area of around 140×80 cm on the floor, with a height that rarely exceeds 100 cm. It is advisable to leave at least 60 cm of free space at the front to allow the GHD sit-up to be performed safely in a fully extended position, without the risk of colliding with other equipment.
  • Yes. The back extension and the glute-ham raise are exercises frequently included in training programmes for alpine skiers, where eccentric strength in the hamstrings and lumbar stability are crucial. It is no coincidence that the Sidea model 9123 is also included in the Training Kit Ski – FAST range, which is dedicated to athletic preparation for alpine skiing.
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  • Sidea has been designing and distributing professional fitness equipment since 1999: over 25 years’ experience serving gyms, sports coaches, CrossFit boxes, personal training studios and enthusiasts of advanced home fitness. Official distributor StrongFirst e Luxiaojun, which is exhibiting at the FIBO international trade fair and is the technical sponsor of the Summit of Strength. Every product is designed with durability, functionality and suitability for real-world operational contexts in mind. The service Gym Design Offers bespoke design services with 3D renderings. A warehouse covering over 4,000 m² in Gambettola (FC) to ensure rapid order fulfilment, direct technical advice and a special price list for professionals and amateur sports clubs.