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Rogue 3x3 Echo GHD

Rogue Echo GHD
Includes (1) Pad and (1) Roller Assembly
Echo GHD w/ Games Box
Includes (1) Pad, (1) Roller Assembly, and (1) Flat Pack Games Box
Echo GHD (Pad Only)
Does NOT include Games box or Roller Assembly
Echo GHD 3" Face Stabilizer Kit
Echo GHD Roller Assembly

Rogue 3x3 Echo GHD - Glute-Ham Developer

At long last, a quality Glute Ham Developer for the rest of us. Rogue’s Echo GHD is a completely new take on this machine—using a little DIY resourcefulness to give athletes and gym owners a more affordable, space-efficient alternative to the traditional freestanding unit. This 3x3 version of the Echo GHD is compatible exclusively with our Monster Lite Series Rigs and Racks.

The Echo GHD comes standard with a 30" x 24" (Pad) vinyl GHD pad and a durable foot roller assembly, with the option to add a Rogue Games Box and/or an Echo GHD Stabilizer Kit* to your order. For set-up, simply strap the GHD pad to the Games Box or an existing plyo box, and mount the roller to any 3x3" Rogue Monster Lite upright (we suggest a rig or rack that’s securely fastened to the floor). A convenient detent pin is used to mount the foot roller, making it easy to adjust the height for different users or exercises.

For added security, both the underside of the GHD pad and the webbing of the seatbelt-style straps feature a non-slip, "grabber" fabric that helps prevent unwanted movement or sliding of the unit on a slick floor.

Many athletes already know the benefits of GHD training-- from building stronger glutes and hamstrings to promoting midline stability, powerful abdominal muscle recruitment, and the safe, active development of the spinal erectors. The challenge was always budgeting for the machine or finding room for it in a garage gym. The 3x3 Echo GHD destroys those obstacles with a budget price, easy set-up and storage, reliable American craftsmanship, and a performance level to rival most freestanding machines. If you’ve wanted a genuine GHD in your gym, there are no further excuses.

Important: The foot roller assembly is currently only compatible with our Monster Lite Series uprights, or The Strip®. Do not attempt to mount the roller on any other type of upright.

*By adding the optional Echo GHD Stabilizer Kit to an order, you will have an additional method for reducing any unwanted movement or rocking of the Echo GHD during use. The adjustable kit can be mounted to any Monster Lite upright, or to a wall using the Rogue mounting accessory The Strip®. There are 12 adjustment settings 1" on center, but the angle at which you set up the kit can allow for many more custom adjustments. A detent pin is included.


  • Made in the USA
  • (1) Echo GHD Pad (Length: 30" (Pad), Width: 24" (Pad), Height: 10" (Pad)) - Also Available to Order Separately
  • Bottom of Pad features heavy-duty 18 ounce vinyl with non-slip "grabber" fabric for greater stability
  • (1) Echo GHD Adjustable Roller Assembly – Compatible ONLY with Monster Lite Uprights, or The Strip®
  • (1) Set of Durable Straps with seatbelt webbing and non-slip "grabber" fabric
  • (Optional) Rogue Games Box
  • (Optional) Echo GHD Stabilizer Kit
  • Applications: Glute/Ham Raises, Hip Extension, Back Extension, GHD Sit-Ups, Russian Twists, and much more

*Also: Check out our full line of Rogue GHD's Here

Gear Specs

Brand Rogue Fitness
Length 30" (Pad)
Width 24" (Pad)
Height 10" (Pad)
Foot Print 30" x 24" (Pad)
Upholstery Vinyl
Monster Lite Compatible Yes
Made In USA Yes
Rogue 3x3 Echo GHD is rated 4.6 out of 5 by 33.
Rated 2 out of 5 by from Flawed. Here's how I made it work.. It's not terrible but it's far from great. I've purchased many Rogue products and they all perform whatever task they're intended very well, except for this one. I was unable to perform a quality glute-ham raise on the Echo GHD Pad while it was strapped to the box. The box wants to rock or scoot away from the foot plate. The foot plate is less than perfect as well. I'm unsure if the rollers are too far from from the plate or what, but I can't create much drive or leverage against it. That said, my solution was to connect the foot plate to the bottom of my Monster Lite Foot rack and put the GHD Pad on the floor. I then put my 100lb and 150lb sandbags in front of the pad. The floor prevents the pad from rocking and the sandbags stop the pad from scooting away. It's a PAIN to set up. Side note, the sandbags are amazing. I would not recommend this to anyone who takes GHR's seriously. You'll have to compromise your execution and this will negatively impact your results. For those who absolutely need something but don't have the floor space, you've been warned. If you're looking to save a dollar, look elsewhere. The pad and foot plate are well made, you can perform other exercises on them, but it's simply not a good Glute Ham Raise alternative.
Date published: 2020-07-28
Rated 3 out of 5 by from Decent some improvements suggested I bought this and it has to be strapped tight to the box so it doesn’t slip while doing the movement. Even a slight shift will change how your hamstring activates so maintaining a consistent pad position is critical; however, I snapped one of the plastic clips and it broke. Now its only held by one clip. Maybe Rogue can send me another, but I can’t get anyone to answer the phone lines these days. Also would be good to show people how to set this with some instructions ( none are provided) up properly for back extensions and ham curls. I really had to experiment quite a bit to understand proper foot piece height and pad distance.
Date published: 2020-07-03
Rated 5 out of 5 by from Simple to connect to the rig, easy to store Couldn’t be happier with this GHD set up. So easy to store. Once I clean out my garage I’ll be able to connect the GHD on the side and only have to move it when using the squat rack.
Date published: 2020-05-30
Rated 5 out of 5 by from Works like the real thing Very satisfied with this modular effective and solid as a real GHD with 1/3 of the space. I ordered the strip and the stabilizer as well. Thumbs up.
Date published: 2020-03-22
Rated 5 out of 5 by from Another Amazing Rogue Product I bought this Echo GHD set up with the 3" mount to place on my Titan Fitness brand T-3 Yoke and it works perfectly! I wish I had waited and just bought my whole garage gym set up from Rogue, but I was on a budget and didn't want to wait for the Black Friday shipping prices. Anyways every piece of equipment I purchased from Rogue has been top notch and this GHD set up is the cream of the crop! I use it everyday!
Date published: 2019-03-04
Rated 5 out of 5 by from Floor Glute Ham?? This would be good to use on the RML racks. I am curious though, what is the lowest height that it could be fit to the rack? Rogue offer another awesome product, the Floor Glute Ham Raise. I think if you used the roller assembly of this product alone on your 3x3 rack(s) along with a stand alone pad made like that top of the Floor Glute Ham, it would be a much much better use of space for the same purpose. Which would mean Rogue would have to develop that stand alone pad. What do you think Rogue? It would essentially be the foam pad you already have for the echo GHD without the raised bump parts. DO IT!
Date published: 2019-01-27
Rated 4 out of 5 by from Works just like a full rig Bought a echo GHD and it works like a full rig. Only issue I have is I think 2 pins would stabilize the footpad more
Date published: 2018-12-28
Rated 5 out of 5 by from Great option! I didn’t really have the space for a GHD machine and this was an excellent option. Works you out exactly the same way plus you can still use the box for jumps, etc. Easy to setup. Highly recommend.
Date published: 2018-12-26
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