A glute ham developer, or GHD, is a specialized bench for training the posterior chain. It allows glute-ham raises and back extensions with a full range of motion. The GHD strengthens the hamstrings, glutes, and lower back, improving sprinting speed, jumping power, and injury resilience. It is a staple in athletic performance facilities and CrossFit boxes. The footplate and knee pads are adjustable to fit different body sizes. Because the movement is demanding, beginners should start with back extensions and progress to full glute-ham raises under supervision.