10 Best Glute Hamstring Exercises You Can Do with a Glute Ham Roller

If you're looking to build stronger glutes, hamstrings, and core muscles — without turning your home gym into a maze of machines — the glute ham roller is your new bestie.  

A Glute Ham Roller (GHR) is a compact, portable alternative to a full-sized Glute Ham Developer (GHD), delivering serious performance without eating up valuable space. Whether you're focusing on your posterior chain or experimenting with new challenges, this little roller packs a big punch. 

At just 20lbs, a hamstring roller is easy to move around, but don’t let its small size fool you; it’s built for real work. A centralized cable attachment point lets you add resistance with bands or a cable machine, and a useful strap keeps everything grounded when you're pulling hard. It rolls as smooth as buttah thanks to premium ABEC 5 bearings, and the secure foot tray gives you the stability you need during every rep. When you're done? Just hang it up by the cable attachment point and reclaim your floor space. 

What Is a Glute Ham Roller (GHR)? 

A glute ham roller is designed to strengthen your glutes, hamstrings, and core, with a focus on movement quality and muscle engagement. Think of it as the little cousin to the bigger Glute Ham Developer, offering many of the same benefits but in a lighter, more affordable, and space-friendly package. Whether you're training in a home gym, a commercial space, or even taking your workouts on the road, this tool is a great addition to your fitness routine.  

You can stick with bodyweight-only movements or clip it to a cable machine to up the intensity. It’s a perfect fit for glute and hamstring isolation, core training, and creative functional movement patterns. It’s surprisingly versatile.  

10 Exercises to do on a GHR 

Despite the name, a Glute Ham Roller is for much more than just glutes and hams. Here are some of the best exercises you can do with a GHR (plus some that will surprise you!).  

1. Supine Leg Curls 

Shown here attached to a cable for added challenge

This move hits your hamstrings hard. 

How to: Lie flat on your back with heels on the foot tray. Lift your hips and curl the roller toward your glutes, then extend back out. 

2. Lateral Lunges 

Work your glutes, quads, and inner thighs. 

How to: One foot on the roller, one on the floor. Slide into a side lunge, then return to center. 

3. Reverse Lunges 

A staple for unilateral glute and hamstring training. 

How to: With one foot on the roller, slide back into a lunge, keeping balance through your front leg. 

4. Ab Rollouts 

Hello, abs. Prepare to shake.  

How to: Kneel behind the roller with hands on the tray. Slowly roll forward, keeping core tight, then pull back in. 

5. Single-Leg Hamstring Curls 

Even tougher than the standard version. 

How to: Just like the supine curl, but with one foot on the roller at a time. Core and glutes stay engaged the whole time. 

6. Bodyweight Sled Pushes 

Simulate sled work without the bulk. 

How to: Place hands on the tray, lean in, and push across a smooth floor. 

7. Plank to Pike 

A dynamic core blaster. 

How to: Feet on the roller in plank position. Pull your hips up into a pike, then return to plank. You’ll hate us later, er, thank us later.  

8. Mountain Climber Drags 

Cardio meets core. 

How to: High plank, feet on the GHR. Drag knees forward one at a time, keeping your body stable. 

9. Sliding Push-Up Flys 

Challenge your chest and core at once. 

How to: One hand on the roller in a push-up position. Slide it out as you lower, then back in as you press up. 

10. Kneeling Lat Pull-Ins (with Cable Attachment) 

Train your lats using the cable attachment. 

How to: Connect the roller to a cable machine. Kneel down, grip the tray, and pull toward your knees in a lat-style pulldown motion. 

Why Add a Glute Ham Roller to Your Home Gym? 

1. Posterior Chain Power: Target glutes, hamstrings, and calves more effectively than most bodyweight moves.
2. Core Activation: Almost every movement demands core engagement.
3. Scalable Resistance: Use bands or a cable machine to level up the difficulty.
4. Compact and Convenient: Ideal for home gym setups and tight spaces.
5. Full-Body Potential: You’re not just training glutes and hammies. Get creative and hit your whole body.
6. Smooth Performance: High-quality bearings and stable design = better reps.
7. Fitness-Forward Versatility: It fits into just about any style of training.  

Quick Tips for Safe & Effective GHR Workout 

• Set up on a flat surface with room to roll.
• Use the strap when connecting to cables. It’ll keep the roller planted.
• Warm up well, especially for hamstring and core work.
• Control the movement. Form over speed.
• Progress gradually by adding load via bands or cable attachments. 

Bottom Line 

The REP Glute Ham Roller isn’t just for hamstrings; it’s a full-body strength and stability tool that fits in tight spaces, travels well, and plays nice with your existing fitness setup. From glute + ham workouts to abs, arms, and even conditioning work, this little roller offers big versatility.