Looking for a glute-ham roller to take your backside to the next level? Whether you are a seasoned lifter or beginner, here’s a look at the best ham and glute sliders for a monster posterior chain.
Designed to go HAM on your hamstrings, the glute ham slider is a great alternative to back extension benches and glute ham developer machines, especially for the home and garage gym enthusiast who is short on space.
My favorite type of glute ham roller is the wider set, four-roller types. The stability means you can tie up bands to the roller for added resistance.
Below is a breakdown of the best glute and ham rollers on the market, including key features of each, pricing, and more.
Read on, and let’s get to building some epic posterior chain strength!
The Best Glute Ham Gliders for a Monster Backside
Bells of Steel Glute Ham Slider
⭐⭐ ⭐ Best overall glute ham roller
Designed to hammer your posterior chain (in a fun and gainz-building way, obviously), the Bells of Steel Glute Ham Slider is a perfect tool for the home-workout leg enthusiast.
The Ham Slider has handles that mean it doubles up as an ab roller, and you can loop resistance bands to the slider to make things even more challenging.
At under $90, far cheaper than GHD machines or Roman chairs, the Bells of Steel Glute Ham Slider is my top choice thanks to the sturdy construction, smooth rolling, and budget-friendly pricing compared to other sliders on the market for home gyms.
Your hamstrings won’t know what hit ’em.
Titan Fitness Glute Ham Glider
⭐ Runner-up for best glute ham roller
Titan Fitness is another one of my favorite makers of fitness and home equipment gear, producing commercial-grade gear at a price that is affordable enough for those of us wanting to build out a home gym.
Made of heavy-duty steel, their Glute Ham Glider rolls smoothly on four 3-inch wheels. The middle bar is V-shaped, allowing the heels to plant firmly in place while doing ham curls, and the two one-inch bars are great for doing roll outs.
Reviewers consistently love the simplicity and durability of this glider, with nearly 300 five-star reviews. The roller is available on both Amazon and Titan’s official website.
Yes4All Glute Ham Glider
⭐ A budget-friendly glute ham glider that needs a little work
Yes4All is one of the best budget-friendly strength training brands you will find on Amazon. (Which means, if you are a Prime member, free shipping. Heyo!) Yes4All makes very reasonably priced adjustable dumbbells, tricep ropes, and a mini deadlift jack.
The Yes4All continues this trend of durable and inexpensive workout gear with their glute ham roller, made of stainless steel and black urethane wheels that roll (mostly) smoothly across the floor as you hammer those hamstrings.
The reviews on the Yes4All roller are a bit of a mixed bag, with most users, about 70% loving it, while a fair amount of people weren’t thrilled with the relatively cheap hardware that came with the roller.
If you have better washers on hand to upgrade the wheel assembly, the Yes4All is a great option, otherwise, stick with the Bells of Steel or Titan roller.
Vulcan Glute/Hamstring/Ab Roller
⭐ Best heavy-duty glute ham roller
For the last of the pure gliders, we have Vulcan Strength Training Systems and their glute/hamstring/ab roller.
Vulcan is probably best known for making some of the best bumper plates on the market, but they also make tons of excellent accessory gear.
Their ham roller is light, nearly half the weight of the Sorinex roller, but is the most heavy-duty roller on this list, with a max capacity of 1,000lb. If that kind of tank-grade build quality is crucial to you, the Vulcan roller is right up your alley.
Price-wise, the Vulcan roller is also super competitive, priced at around just $85.
Lifeline Power Wheel
⭐ Best ab roller and glute ham roller combo
While primarily an ab roller wheel, the Lifeline Power Wheel has foot inserts for you to slide your feet into so that you can do hamstring curls.
I like the ingenuity here, but the wheel can be wobbly compared to the wider-stance rollers, making it a less ideal for newbies and beginner trainees just getting started with this kind of exercise. You end up spending more time and effort trying not to tip over versus targeting the glutes and hamstrings.
The added challenge might be ideal for some, but I’d rather level up the resistance with bands.
In terms of cost, the Lifeline Power Wheel is an absolute bargain (especially when you consider that it is a “true” ab roller wheel, too), with Amazon selling them for just under $50.
Glute Ham Rollers — FAQs
What are the benefits of glute ham sliders?
There are four main reasons that I love the glute ham slider for myself and with the clients and athletes I work with:
✅ Killer posterior chain workout. The glute ham slide is a combination of a glute bridge, hamstring curl, and a reverse plank. The hamstring focus is what I love most about it. Hamstrings are one of the least targeted muscles in the gym in my opinion, and as a result, the hamstring is the most commonly injured muscle in professional sports1. Ham rollers are a great tool for bulletproofing those hammies.
✅ Forces core engagement. A glute ham roller is very similar to swiss ball hamstring curls in that they require a braced torso in order to “pull” the ball or roller back towards you. The core engagement continues as you extend the legs into what is basically a reverse plank posture. Core engagement 9000!
✅ Takes up nearly zero space. Hamstring-specific machines like glute ham developers, glute ham drives, and hamstring curl machines take up a TON of room. For people working out at home, and who don’t have a lot of space to work with, a glute ham slider is the perfect solution. Easy to stow and highly portable.
✅ Beginner-friendly. The roller is a low-impact and beginner (and untrained) friendly. There is no complicated settings to configure. Much like the Swiss ball hamstring curl, using a glute ham roller is simple and tough to screw up. It’s also a much better hamstring-centric exercise for newbies compared to the GHD machine, which can be absolutely brutal (in a good but I’m-sore-for-five-days-afterwards kind of way).
✅ Inexpensive. Finally, the glute ham roller is extremely budget-friendly, with even the most expensive options costing no more than $70 or so. Compare that to a GHD ($~700) or a hamstring curl machine (~$1,500) and you’ve got an easy winner with the glute ham glider.
What exercises can you do with a glute ham roller?
The glute ham slider is a monster for hitting your posterior chain and core. Here are my favorite ways to use this piece of strength training equipment:
Hamstring curls – The big one! Place both feet on the slider, with your knees at 90-degrees. Extend the legs without letting your body hit the ground. Bring the roller back to the starting position.
Plank to tuck – In a push-up position, place both feet on the slider. Extend your legs straight so that you are in a plank position. Bring the knees to your mid-section in a tuck.
Lunges – This is a great stabilizer exercise to firm up your core and hips. Place the working foot on the roller and slide forward (or backward) in a controlled manner. Return to the starting position.
Single leg curls – Level up the hamstring curls by using just one leg to move the slider back and forth. The resting leg remains straight and elevated. Definitely an advanced exercise.
Ab roll outs – The glute/ham slider can also be used as an ab roller, developing terrific shoulder stability and blasting your core Kneeling, place your hands on the glider until your shoulders are extended. Return to the starting position.
The Final Verdict
The glute ham glider is one of the best ways to train your posterior chain, that big clump of muscle groups along your backside that runs from the top of the back to your heels.
The portability and budget-friendly characteristics of sliders and rollers make it my favorite tool for getting after big hammies and glutes.
To recap the best options for home gyms:
The Bells of Steel Glute Ham Roller is the best option thanks to a sturdy design, reasonable price, and smooth rolling.
For those who want something more heavy-duty, the Vulcan Glute/Hamstring Roller has a massive weight capacity of 1,000lb to go along with oversized wheels.
The Lifeline Power Wheel isn’t a dedicated ham roller, but with the footholds built into the ab roller, it can act as one.
Choose the perfect ham and glute slider for you and start rolling your way to stronger glutes, hamstrings, and core muscles!
More Glute and Ham Resources
Glute Ham Raise: Benefits, Muscles Worked, and How to Do It Like a Pro. The glute ham raise is a killer way to train your hamstrings and glutes. Here’s a detailed look at this powerful exercise, including benefits, muscles worked, tips for doing them properly, and more.
5 Best Stretches for Tight Glutes (Plus Benefits and How to Do Them). Stretching your tight glutes reduces muscle stiffness, increases range of motion, and can even help you build more muscle. Here are my five favorite glute stretches for unlocking the muscles around your rear end.
Glute Ham Raises vs. Back Extensions: Pros, Cons and Differences. The glute ham raise and back extension are excellent exercises for hitting your posterior chain. But they differ significantly in muscles worked, injury-risk, and even accessibility. Here’s a detailed comparison including pros and cons of both.