Glute Ham Roller - Hamstring and Glutes Roller

A leg curl without a machine. The Glute Ham Roller targets the hamstrings, glutes and core, and stores under a piece of furniture.

Sliding leg curl, eccentric hamstring work

With your heels in the roller and hips raised, let it roll forward while braking the movement, then pull it back by contracting your hamstrings and glutes. The 4 wheels guide the roller in a straight line for a smooth, controlled movement through the full range of motion, single-leg or both legs.

Glute Ham Roller or GHD?

The GHD remains the benchmark for the posterior chain. The Glute Ham Roller works the same muscles in the leg curl and glute bridge, in a 65 x 28 cm format that stores anywhere, versus 178 x 130 cm for a GHD. It can replace a GHD or complement it for variety. See the Uni Strength GHD.

Glute Ham Roller technical specifications

Exercises compatible with the Glute Ham Roller

Discover a variety of exercises to strengthen your hamstrings, glutes and core:

• Leg curl (unilateral or bilateral): for targeted hamstring work with intense contraction.
• Glute bridges: maximize glute activation for optimal muscle development.
• Sliding split squat: work the hamstrings, quadriceps and glutes with this complete movement.
• Ab Rollout: an alternative to conventional abdominal wheels, offering intensive core work while limiting pressure on the joints.
• Ab slider: ideal for developing your abdominal muscles and improving their hypertrophy.
• Push-ups: combine strength and stability with creative variations to work the upper body.

For even more variations, use elastic bands to adjust the resistance to your needs and intensify your workouts.

Why choose the Glute Ham Roller?

• Versatility: ideal for working the posterior chain, abs and hamstrings in one compact tool.
• Robust materials: made from durable steel, it can withstand up to 200 kg of intensive use.
• Fluid wheel: enjoy friction-free movement, so you can concentrate fully on your exercises.
• Compact and lightweight: easy to transport, suitable for both home and gym use.

Optimize your muscular performance

With the Glute Ham Roller, you can perform your hamstring, gluteal and abdominal exercises in an effective and varied way, while benefiting from solid, reliable and easy-to-use equipment. Whether you're a beginner or an expert, this tool is perfect for complete, high-performance workouts.

Frequently asked questions

What are the specifications of the Glute Ham Roller?

65 cm long, 28 cm wide, 6.4 cm high, 5 kg, load capacity of 200 kg, in durable steel with smooth wheels.

Which exercises can be done with the Glute Ham Roller?

Single or double-leg leg curl, glute bridges, sliding split squat, ab rollout, ab slider and sliding push-ups. Resistance bands allow the resistance to be adjusted.

Which muscles does the Glute Ham Roller work?

The hamstrings, glutes, posterior chain and core (abs), as an alternative to classic ab wheels that limits pressure on the joints.

Is it suitable for home use?

Yes, it is compact and light, easy to carry, and suits training at home as well as in the gym.

What is the difference with a GHD?

The Glute Ham Roller works the hamstrings and glutes in the leg curl and glute bridge, like a GHD, in a 65 x 28 cm format versus 178 x 130 cm.

Can the resistance be increased?

Yes, resistance bands let you adjust the resistance and intensify the exercises.