Back to all stories
knees over toes equipment

Must-Have Knees Over Toes Equipment

Benjamin Elster

If you’ve begun the knees over toes program or have been doing it for a while, you understand how customizing your home gym with equipment can make the most of your workouts. To ensure you get the right components for your home or garage gym, we explain how one piece of knees over toes equipment is a must-have machine for your gym.

knees over toes equipment

Nordic Hyper GHD for Home Gym Building

The Nordic Hyper machine gives you one piece of equipment that you can use for several ATG style exercises. Whether you’re building your gym in the living room or garage, the Nordic Hyper is ideal with a small footprint t compared to buying separate machines to do the same movements.

A traditional GHD machine is a piece of gym equipment designed to target the posterior chain: the glutes, hamstrings, and lower back. While this is a versatile option, it takes up far too much space for a home gym. You are also limited to a small number of movements, namely GHD Sit-Ups and 90° Back Extensions.

With the Freak Athlete Nordic Hyper GHD machine, you combine six machines in one: GHD, Nordic bench, 45° Back Extension, Reverse Hyper, Hip Thrust, and Decline Sit-Up Bench. It’s built like a tank, having been safety tested for over 1,200 pounds yet it’s easy to store with compact vertical storage.

When you’re building a home gym, whether in your garage, basement, or a dedicated room in your house, you can find knees over toes equipment with function, quality, and space savings in mind Freak Athlete. You can train Nordic Curls with the Nordic Mini, sled pushes and pulls with the Wheelbarrow Sled, and countless ATG style movements on the Nordic Hyper GHD.

Space is KING! Narrow Down Your Garage Gym Equipment List With the Nordic Hyper

When creating a home gym set up to emphasize knees over toes equipment, it’s key to find a machine that can multitask to make your workouts more efficient and makes great use of limited space. To get an idea of how well-rounded the Nordic Hyper GHD is, check out a sampling of the exercises you can perform that are particularly effective for strengthening and stabilizing your hamstrings, glutes, and lower back:

  • Nordic Hamstring Curl: The Nordic Hamstring Curl is the primary exercise for which the Nordic Hyper is designed. It primarily targets the hamstrings while involving the glutes and low back. It involves lowering and lifting the torso while keeping the hips extended. This exercise is highly effective for hamstring strength, knee health, and athletic performance, especially when trained with eccentric control. Regress the movement with incline at 10 different levels.
  • Back Extension: Secure your feet on the footplate and perform back extensions by hinging at the hips and extending your spine. This exercise targets the lower back, glutes, and hamstrings. Also called Hyper Extensions, train either 45° Back Extension or flat 90° Back Extension to target your low back through different ranges of motion.
  • Glute-Ham Raise: Similar to the Nordic Hamstring Curl but with a slightly different movement pattern due to the extra knee support, the Glute-Ham Raise involves lowering your torso towards the ground and then lifting it back up. It primarily targets the hamstrings while also involving the glutes and lower back. Regress the movement with incline at 10 different levels.
  • Russian Twist: Also known as Oblique Twists, perform Flat or Decline Russian twists on the Nordic GHD by securing your feet and twisting your torso from side to side. This engages the obliques and strengthens the core.
  • Hip Thrusts: Primarily targeting your glutes, hip thrusts also work your hamstrings, quads, and adductors. Plant your feet firmly on the ground with your shoulders and upper back on the pad. As the name suggests, thrust your hips toward the ceiling, pushing through your heels until your body is straight from the shoulders to the knees. Be sure to squeeze your glutes at the top.
  • Bulgarian Split Squat: Facing opposite the machine, place one foot on top of the roller pad while your other foot is positioned farther forward for a squat. From this position, lower your back knee straight down until it’s an inch above the ground, and then push up through your front leg. You can perform this with or without weights then switch sides. With this exercise you target quads as well as your glutes, hamstrings, and calves.
  • QL Raise: Secure your foot with your hip against pad and in a controlled manner lower yourself down. Bend strictly at the spine, keeping your top hip on top of the bottom hip.
  • Sit-Ups: Secure your feet and perform flat or decline sit-ups on the Nordic GHD. Decline sit-ups adds an extra challenge to traditional sit-ups by requiring an extended range of motion.
  • Leg Raises: Anchor your feet on the footplate and perform leg raises by lifting your legs towards the ceiling. This targets the lower abdominal muscles.
  • Reverse Hypers: Use the Nordic GHD to perform reverse hypers by lying face down and lifting your legs towards the ceiling. This targets the glutes and lower back. Train bodyweight or add resistance bands for more difficulty.

When you’re putting together your wish list of home gym equipment, understanding just how much the Nordic Hyper GHD can do helps you eliminate other bulky items for a single streamlined, multitasking, muscle-building dream machine. Bulletproof your body AND save space!

knees over toes equipment

Benefits of a GHD Machine for Home Gym Building

A GHD machine is a versatile piece of equipment that offers several practical benefits for a home gym setting. Here are some of the key advantages:

  • Targeted muscle activation: The unique machine primarily targets the posterior chain muscles, including the hamstrings, glutes, and lower back. This focused muscle activation can contribute to improved strength, stability, and muscular development in these key areas.
  • Functional fitness: GHD exercises mimic natural, functional movements like hip extension and flexion, which are fundamental to various daily activities and sports. Training on a GHD machine can enhance overall functional fitness and movement patterns.
  • Lower back health: GHD machines allow for lumbar extensions and back extensions, which can help strengthen the erector spinae muscles along the spine. This can be beneficial for lower back health and may contribute to improved posture.
  • Versatility: This piece of equipment is versatile and can be used for various exercises, including back extensions, sit-ups, Russian twists, and more. This versatility makes the GHD a space-efficient and multifunctional addition to a home gym.
  • Core engagement: Many GHD exercises require significant core engagement for stabilization. This can contribute to a stronger core, including the abdominal muscles and obliques, which is essential for overall stability and balance.
  • Isometric and dynamic exercises: GHD machines allow for both isometric holds (e.g., hollow body holds) and dynamic movements (e.g., leg raises, Russian twists). This variety of exercises adds flexibility to your training routine.
  • Progressive overload: This machine enables you to progressively overload your workouts by adjusting the difficulty level. Whether performing bodyweight exercises or adding resistance, you can continually challenge your muscles for ongoing growth and strength development.
  • Home gym space efficiency: GHD machines are generally compact, making them suitable for home gyms with limited space. They provide a range of exercises in one machine, eliminating the need for multiple pieces of equipment.
  • Cost-effective solution: Investing in a GHD machine can be a cost-effective solution compared to purchasing multiple pieces of equipment targeting the same muscle groups. It offers a comprehensive workout for the posterior chain.
  • Improved athletic performance: Incorporating GHD exercises into your training regimen can contribute to improved athletic performance by enhancing strength, power, and stability in key muscle groups involved in many sports.

So why choose the Nordic Hyper GHD from Freak Athlete over other equipment options? Well, the GHD mode is just one of six! To achieve all of the modes from the Nordic Hyper, you would need a GHD (Glute Ham Developer), 45° Back Extension, Nordic Curl Bench, Hip Thrust Bench, Reverse Hyper Machine, and Decline Sit-Up Bench. All of these modes work together to give you more bulletproofing options while taking up less space.

When putting together your knees over toes equipment list, consider the streamlined and effective Nordic Hyper GHD from Freak Athlete. With its vertical storage design and multiple capabilities, you can make the most of your space and time in one marvelous, muscle-building machine.

Fix Tight hips FAST

Fix Tight hips FAST

Today we are going to go over 2 highly effective stretches for tight hips.

Best foods to eat while training

Best foods to eat while training

The Nordic Hamstring Curl is an effective movement for strengthening the back of the knee. We often fall short in training our hamstrings this way.