Rack Mounted Glute Ham Developer 2.0

Why Choose the RMGHD for Nordic Curls and Lower Body Workouts?

• Fast and Easy Setup: Attach and remove the RMGHD in seconds — no complicated installation required.

• Cost-Effective: Get the benefits of a traditional GHD at a fraction of the cost.

• Space-Saving Design: Takes up virtually no floor space and conveniently stores out of the way.

• Versatile Compatibility: Use it on the floor, a bench, or other stationary equipment.

• Durable and Comfortable: Comes with 4 easy-to-clean GHD pads, ensuring lasting comfort during intense training.

• Universal Fit: Available in both 1-inch and 5/8-inch options to fit any home or commercial rack.

• All-Inclusive: Hardware for pad installation and rack attachment is included.

Unleash Your Lower Body Potential

The RMGHD is ideal for athletes and fitness enthusiasts seeking to:

• Build Explosive Power: Enhance your squat strength, sprint speed, and overall power.

• Increase Glute and Hamstring Strength: Perfect for Glute Ham Raises, an effective bodyweight hamstring movement that can also be loaded for added resistance.

• Strengthen Core and Lower Back: Supports midline stability, spinal erector development, and abdominal muscle recruitment.

More Than Just Nordic Curls — Expand Your Workout Options

The RMGHD is also great for:

• Back Extension Holds and Raises

• Bulgarian Split Squats

• Crunches

• Incline Push-Ups

• Bench Dips

• Hamstring Bridges

• Planks

Ready to elevate your lower body training? Get the RMGHD today and experience the power of efficient, space-saving, and cost-effective Nordic curl equipment!

Unit Measurements Specs

13.75x18.4x13 or 13 3/4 x 18 3/8 x 13

RACK COMPATIBILITY

We pulled these specs straight from the rack manufacturers’ websites—so while we’ve done our homework, we can’t promise every single spec. This list doesn’t include every rack out there, it is not an exhaustive list, but if yours isn’t shown, don’t sweat it—chances are, the RMGHD will still fit.

Quick rule of thumb:
If your uprights are 3x3” (or 75mm), 2x3”, or 2x2” (or 50mm) with standard hole spacing, you’re probably good to go. Our Infinity Arm will attach to 1-inch and 2-inch on-center hole spacing.

If your rack is some oddball size or thicker than 3x3”, it’s likely not compatible—unless you’re ready to get crafty with some shims, which we don’t supply or if you got a buddy with a 3D printer.

Do double-check your upright size before you hit “add to cart”—because size does matter.

• American Barbell Power Racks | 3"x3" 
• Bells of Steel Hydra Series | 3"x3" 
• Bells of Steel Power Rack 4.1 | 2"x3" 
• Bells of Steel Utility Power Rack | 2"x3" 
• Bells of Steel Power Rack 5.1 | 2"x3" 
• Bells of Steel The Brute Rack | 2"x3" 
• PRX Profile One | 2"x3" 
• PRX Build Limitless | 3"x3" 
• Rep PR-5000 | 3"x3" 
• Rep Omni | 3"x3" 
• Rep Apollo Half Rack | 3"x3" 
• Rep PR-4000 | 3"x3" 
• Rep PR-1050 | 2"x2" 
• Rep PR-1000 | 2"x2" 
• Rogue Monster | 3"x3" 
• Rogue Infinity Series | 2"x3" 
• Rogue Monster Lite | 3"x3" 
• Sorinex Power Racks | 3"x3" 
• Titan T-2 | 2"x2" 
• Titan T-3 | 2"x3" 
• Titan X-3 | 3"x3" 
• Titan Series Power Rack | 3"x3" 
• Titan Series 24 | 3"x3" 
• Valor BD

This list doesn’t cover every rack on the planet—just the ones we’ve wrangled into the lineup so far, or been asked about. If yours isn’t listed, don’t panic. Odds are it’ll still play nice with the RMGHD… you’ll just need to check the Specs on your rack first.

In-stock products will ship out 3-5 business days after purchase. Please check the individual products for specific ship dates.

What is the Exponent Edge Rack-Mounted Glute Ham Developer?

The Exponent Edge Rack-Mounted Glute Ham Developer 2.0—or RMGHD—is a patented power-rack attachment designed for Nordic curls, glute-ham raises, posterior-chain training, core exercises, and lower-body movements.

It secures your ankles using four padded rollers and attaches to a compatible squat rack without requiring a large, standalone GHD machine.

Is the RMGHD a Nordic curl attachment?

Yes. Nordic hamstring curls are one of the RMGHD’s primary uses.

The four-pad system helps secure your ankles while you lower your body under control using your hamstrings, glutes, and core. It creates a dependable Nordic curl station without requiring a training partner to hold your ankles or relying on an improvised barbell setup.

What makes the RMGHD different from other Nordic curl equipment?

Many Nordic curl devices perform only one exercise. The RMGHD is a rack-mounted posterior-chain and core training system that can be used on your rack, with a bench, on the floor, or alongside other stable equipment.

It supports exercises such as:

• Nordic hamstring curls
• Assisted Nordic curls
• Glute-ham raises
• Hamstring bridges
• Back extensions
• Reverse crunches
• Sit-ups and crunches
• Planks
• Bulgarian split squats
• Single-leg squats
• Incline push-ups
• Bench dips

It delivers significantly more training value than a single-purpose Nordic curl board.

Why are Nordic curls effective for hamstring training?

Nordic curls challenge the hamstrings as they resist knee extension, particularly during the eccentric or lowering phase.

This makes them an extremely demanding bodyweight hamstring exercise. They also require the glutes, core, and spinal stabilizers to work together to maintain a controlled body position.

Because Nordic curls are difficult, most lifters should begin with assisted or shortened-range variations before progressing toward full repetitions.

Can beginners perform Nordic curls with the RMGHD?

Yes. Beginners should use a progressive Nordic curl variation instead of attempting an unsupported full repetition immediately.

Progression options include:

• Limiting the lowering range
• Using the Edge Infinity Bench as a raised landing surface
• Using resistance bands for assistance
• Performing eccentric-only repetitions
• Pushing lightly from the bench or floor to return
• Gradually increasing the range of motion

The RMGHD provides the secure ankle position; the assistance method lets you develop the strength necessary to progress.

How do I combine the RMGHD with the Edge Infinity Bench for progressive Nordic curls?

Install the RMGHD low on your rack and position the Edge Infinity Bench in front of you as an elevated support or landing surface.

Begin with the Infinity Bench at a higher incline. Lower your torso toward the bench under control, make contact with the pad, and use only as much assistance as necessary to return.

As your hamstrings become stronger:

1. Reduce the Infinity Bench’s incline.
2. Increase the unsupported lowering distance.
3. Use less assistance from your hands.
4. Progress toward a flat bench position.
5. Eventually move toward full-range Nordic curls.

The Infinity Bench creates a measurable progression system instead of asking you to jump directly from assisted repetitions to the floor.

Why is the Infinity Bench better than using a fixed box for Nordic curl progressions?

A fixed box gives you only one landing height. The Edge Infinity Bench provides multiple back-pad angles, allowing you to adjust the difficulty in smaller, repeatable increments.

This creates a clear progressive path:

• Higher incline for greater assistance
• Lower incline for increased range
• Flat setting for a longer eccentric
• Floor-level repetitions for the full movement

The bench’s padding also provides a more comfortable landing surface than a hard box or improvised platform.

What other exercises can I perform by combining the RMGHD and Infinity Bench?

Pairing the RMGHD with the Infinity Bench expands the system beyond Nordic curl progressions. Potential exercises include:

• Progressive Nordic curls
• Assisted glute-ham raises
• Back extensions
• Back-extension holds
• Decline sit-ups
• Reverse crunches
• Hamstring bridges
• Hip extensions
• Bulgarian split squats
• Single-leg squat variations
• Incline push-ups
• Bench dips
• Supported posterior-chain isometrics

The adjustable bench supplies the body-support angle while the RMGHD secures the feet or ankles.

Is the RMGHD only for hamstring training?

No. It can train the entire posterior chain as well as the core, glutes, quadriceps, and upper body.

Its padded ankle-locking system can support exercises for:

• Hamstrings
• Glutes
• Spinal erectors
• Abdominals
• Obliques
• Hip extensors
• Quadriceps
• Chest and triceps

Its versatility depends on where it is mounted and whether it is paired with the floor, a bench, bands, or other equipment.

How does the RMGHD train the posterior chain?

The posterior chain includes the hamstrings, glutes, spinal erectors, and other muscles along the back of the body.

Nordic curls emphasize knee-flexion strength, while glute-ham raises, back extensions, bridges, and isometric holds can train hip extension and trunk stability. The RMGHD gives you several ways to strengthen these areas instead of relying on one movement pattern.

Can the RMGHD be used for glute-ham raises?

Yes. The RMGHD can secure the ankles for glute-ham raise variations when combined with an appropriate support surface and setup.

Because it does not include the large curved hip pad found on a standalone commercial GHD, the movement and setup will differ. Pairing it with the Infinity Bench or another properly positioned padded surface expands the available glute-ham raise and hip-extension variations.

Can I use the RMGHD for core training?

Yes. The RMGHD can anchor your feet or ankles for several core exercises, including:

• Sit-ups
• Crunches
• Decline sit-ups
• Reverse crunches
• Planks
• Body-saw variations
• Isometric trunk holds
• Controlled back-extension holds

Adjusting its rack height or pairing it with the Infinity Bench can change the exercise angle and level of difficulty.

Can it be used for back extensions?

Yes. When combined with a properly positioned bench or other stable padded support, the RMGHD can anchor the ankles for back extensions and isometric extension holds.

Maintain a controlled range of motion and avoid excessive spinal hyperextension. The movement should be driven through the hips and posterior chain rather than by aggressively bending the lower back.

Can I use resistance bands for assisted Nordic curls?

Yes. Resistance bands can be attached to a properly secured point above or behind the user to reduce the effective resistance during the most difficult part of the Nordic curl.

As strength improves, progress to lighter bands, greater range of motion, or less assistance. Confirm that the band and anchor are rated appropriately and cannot detach during the movement.

Can I perform loaded Nordic curls with the RMGHD?

Advanced lifters may add resistance after developing control through a full bodyweight Nordic curl.

Resistance can be added with a weight vest, securely held plate, cable, or resistance band. Loaded Nordic curls are extremely demanding, so resistance should be added gradually without sacrificing hip position or eccentric control.

Is the RMGHD useful for athletes?

Yes. Nordic curls and other posterior-chain exercises can be valuable for athletes whose training requires sprinting, jumping, accelerating, decelerating, or changing direction.

The RMGHD provides a compact way to train eccentric hamstring strength, hip extension, trunk control, and unilateral lower-body strength. Exercise selection and programming should match the athlete’s experience and sport demands.

Can the RMGHD replace a standalone GHD machine?

It can replace many of the functions a home-gym owner typically wants from a GHD, including Nordic curls, glute-ham raise variations, back extensions, core work, and posterior-chain isometrics.

A commercial GHD includes a large fixed frame and curved hip pad. The RMGHD takes a more modular approach by using your existing rack, floor, and adjustable bench.

The result is a much smaller and more cost-effective posterior-chain training system.

Why is the RMGHD a better fit for a home gym?

Standalone GHD machines are large, expensive, and permanently occupy floor space.

The RMGHD attaches to equipment you already own, removes quickly, and stores compactly when it is not needed. It gives you serious Nordic curl, hamstring, glute, lower-back, and core training without sacrificing a large section of your home gym.

What rack sizes are compatible with the RMGHD?

The Universal RMGHD is designed for:

• 3 × 3-inch rack uprights
• 2 × 3-inch rack uprights using the supplied plastic inserts
• 2 × 2-inch rack uprights
• Compatible 75 mm and 50 mm uprights

It accommodates compatible racks using either 1-inch or 5/8-inch holes. Because manufacturers use different dimensions and hole spacing, confirm your rack specifications before ordering.

How do I determine whether the RMGHD will fit my rack?

Confirm these measurements:

• Upright width and depth
• Attachment-hole diameter
• Hole spacing
• Available clearance around the upright
• Rack stability and anchoring

Do not rely solely on the rack’s model name. If you are unsure, contact Exponent Edge with the manufacturer, model, upright dimensions, hole diameter, and hole spacing.

Does the RMGHD include the required hardware?

Yes. The hardware required to attach the pads and secure the RMGHD to a compatible rack is included.

Always verify that the attachment is fully seated and every pin or fastener is properly secured before placing your ankles between the pads.

How many pads are included?

The RMGHD includes four padded rollers. These create upper and lower contact points around both ankles for a secure and more comfortable setup.

The pads are designed to be easy to clean after training.

What are the RMGHD’s dimensions?

The RMGHD measures approximately:

• 13.75 inches high
• 18.4 inches wide
• 13 inches deep

Its compact size allows it to provide substantial training functionality while remaining easy to remove and store.

Is the RMGHD easy to install and remove?

Yes. It is designed to attach to and detach from a compatible power rack quickly.

This lets you convert your rack into a Nordic curl, posterior-chain, or core station when needed and reclaim the rack for squats, presses, and other training afterward.

How should I begin Nordic curl training?

A sensible starting progression is:

1. Begin with short-range eccentric repetitions.
2. Use the Infinity Bench at a high incline as a landing surface.
3. Lower under control for three to five seconds.
4. Use your hands only as much as necessary to return.
5. Gradually lower the bench angle.
6. Increase range before adding load.
7. Progress toward full repetitions only after maintaining control.

Stop the set when you can no longer control the descent or maintain a stable hip position.