I’ve wanted a rack mounted GHD for a while and Exponent Edge came through.

Their GHD rack attachment takes up as much space as a 45 lbs iron weight plate.

This is huge for me since I’m limited in space in a garage gym.

It’s built out of solid steel and has 4 thick comfortable pads.

If you’re looking for versatility from one product, this one has many exercise options to offer.

Let’s check it out!

Unboxing

Table of Contents

I got one of the original rack mounted glute ham developer from Exponent Edge so mine doesn’t have a foot plate.

Exponent Edge has since upgraded all rack mounted GHD rack attachments with a foot plate.

This gives your feet a solid base and adds better stability so it’s a good improvement.

The rack mounted GHD is made of thick steel with a very nice black powder coat.

It feels heavy and indestructible.

There’s 4 thick pads (1″ in thickness) that are held in place by washers and bolts so they don’t slide out.

I can place my feet on top, between, or under the pads depending on the exercise I’m doing.

On the side of the GHD there’s a laser cut “R” (stands for Renegade Core, Exponent Edge’s sister company)

The newer versions have Exponent Edge’s logo.

This is what the back of the rack mounted glute ham developer looks like.

I have the 5/8″ pin because that’s what fits my weight rack.

You have the option to select 5/8″ or 1″.

The inside is lined with UHMW plastic in new versions to prevent scratching the uprights.

Specs

Material: Powder coat steel

Rack compatibility: Compatible with 2 x 2 racks and 3 x 3 racks with plastic inserts for those with 2 x 3 racks

Pin size: Available with 1″ or 5/8″ pins

Foam pads: Made out of 1″ thick foam

Set Up

Setting up the GHD is straight forward but you need 4″ of clearance behind your rack.

This is because you’ll insert a pin in the back of the product to secure it in place.

Start by turning the GHD 90 degrees clockwise and insert the pin through a whole.

Push the GHD all the way through the hole until you don’t see the pin.

Here’s what it looks like from the side when the pin goes all the way through.

Now turn the GHD 90 degrees counterclockwise so that it fully wraps around the upright.

Now insert the pin through the back to hold it securely in place.

Rack Mounted GHD vs GHD Machine

Space Saving

exponent edge rack mounted glute ham developer

When comparing the Exponent Edge rack mounted GHD to a full size GHD machine, size was the most important factor for me.

A full size GHD machine would eat up a lot of my garage gym space so I had to go compact.

I love how small the rack mounted GHD is.

As you can see, it’s about the size of a 45 lbs iron weight plate which is perfect for my space.

But with a small size I lose the height and semi-circular knee pad that GHD machines have.

However, I can get creative and improvise with a bench, box, and pads I already own (I’ll show you that in a bit).

Cost

rep fitness glute ham developer ghd machine

The cheapest GHD machine I found online is Rep Fitness’ and it sells for $480.

Exponent Edge’s rack mounted GHD currently sells for $209 so the price difference is significant.

On top of that, I’ll show you how to get a discount (just keep reading).

Plus think of all the space you save with a rack mounted GHD.

Rack Mounted GHD Exercises

Nordic Curls on Rack Mounted GHD

I like to do Nordic curls with my feet between all 4 pads.

By the way, if you struggle with Nordics like most people do, use this Nordic curl progression strap for faster gains.

To protect my knees I use the thick AbMat box squat pad.

I also own the Freak Athlete Nordic Mini bench but it’s made for just one exercise, Nordics.

This GHD rack attachment gives me plenty of exercise options like you’ll see below.

Bulgarian Split Squats

For split squats, I like placing my feet on top of the upper pads.

In case I lose my balance I don’t want my feet stuck in between all four pads.

The pads are thick enough so that the top of my foot doesn’t hurt when I apply pressure to them.

Sit ups / Crunches

For sit ups or crunches I can either place the top of my foot under the bottom pads.

Or I can stick my feet in between all for pads.

To get a little bit more range of motion in the abs, I like sticking an AbMat pad under my lower back.

Push ups

Doing decline push ups on the GHD is simple.

I just throw my feet on the top pads and start busting them out.

Planks

Same goes for prone planks.

Feet on the top pad and just hold as long as I want.

Sometimes I do side planks as well.

Low Back Extensions

For lower back extensions I pull up a plyo box or a bench.

Most home gyms have at least one of these so you have the option to improvise.

Rack Mounted GHD Sit ups

For GHD sit ups the set up is the same as lower back extensions.

Only thing that’s different is I’m facing up.

Wall Mounted GHD

Exponent Edge also sells a wall mounted glute ham developer.

This can be set up on either 16″ or 24″ wall studs.

If you want a stationary GHD that doesn’t take up much space, this is a great option.

exponent edge wall mounted ghd — Wall Mounted GHD

The wall mounted GHD only requires a small space of 27″ in length, 17.5″ in height, and 12″ in depth.

It includes 4 thick pads and all the hardware needed for installation.

Pros & Cons

Pros

Compact: Takes 1/4 of the space that a traditional GHD machine does

Versatile: I can do a lot of exercises with this product

Build: Built out of solid metal and beautifully powder coated

Comfortable: Thick and comfortable 1″ padding

Cost: Significantly less expensive than a GHD machine

Cons

Box or bench needed: If you plan to do back extensions or GHD sit ups, you’ll need a box or bench

Exponent Edge Discount Code

I’m always looking for ways to save money and share the savings.

And I was able to get an exclusive coupon code to get you a 5% discount.

A little bit of a discount is better than nothing right?

Click here and use coupon code SHREDDED at checkout for a discount.