[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"catalog-machine-glute-ham-developer-ghd":3},{"id":4,"name":5,"slug":6,"description":7,"photoUrl":8,"photoUrls":9,"videoUrls":10,"manufacturerProfileEligible":11,"categories":12,"category":15,"exercises":25,"createdAt":45,"updatedAt":46},"a0ddc398-98af-5145-ada0-913d5e9e5049","Glute Ham Developer (GHD)","glute-ham-developer-ghd","A specialised bench that anchors the feet and allows the body to pivot at the knees, isolating the glutes and hamstrings through a full range.","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fmachine-templates\u002Fglute-ham-developer-ghd\u002Fimages\u002Fglute-ham-developer-ghd_1.webp",[8],null,false,[13,19],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},"e60a8d3c-fc43-5ba9-bfec-12cc2a310c8b","hamstrings","Hamstrings",75,"routine.filters.hamstrings",{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},"db18e205-fafd-552a-9527-6b76a6f5b23a","glutes","Glutes",90,"routine.filters.glutes",[26],{"id":27,"slug":28,"imageUrl":29,"name":30,"description":31,"popularity":32,"aliases":33,"localeName":10,"isCompound":34,"loggingTypes":35,"createdByUserId":10,"isFavorited":11,"primaryCategory":37,"categories":38,"videos":41,"lastSessionSets":42,"createdAt":43,"updatedAt":44},"89f56ecd-03e7-5807-a0a0-086321edd330","glute-ham-raise","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fglute-ham-raise\u002Fimages\u002Fglute-ham-raise_1.webp","Glute Ham Raise","Adjust the GHD so your knees rest just behind the front of the pad and secure your ankles firmly. Begin tall from knees to shoulders with your hips extended and ribs controlled. Lower your body forward by gradually extending the knees while keeping the trunk and thighs in one line, then pull through the hamstrings to bend the knees and return. Do not fold sharply at the hips or push off the handles. Use hand assistance, a band, or a shorter eccentric range until you can control the leverage; add load only after full bodyweight repetitions are smooth.",51,"ghr",true,[36],"weight_reps",{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[39,40],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[],[],"2026-05-09T00:28:06.937+00:00","2026-08-07T11:03:38.324+00:00","2026-05-09T00:28:07.665+00:00","2026-06-05T00:31:50.318+00:00"]