Hip & Glute Ham Developer Extension
Strengthen your posterior chain! This exercise targets your glutes, hamstrings, and lower back for a powerful, sculpted physique.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Position yourself on the Glute Ham Developer (GHD) machine so that your hips are just past the pads and your feet are securely anchored.
2. Begin with your body in a horizontal position, chest facing downward, with your body straight from your shoulders to your feet, and your hands crossed over your chest or behind your head based on personal comfort.
3. Bracing your core and keeping your back straight, slowly lower your upper body towards the ground by hinging at the hips.
4. Descend until your body forms a 70-90 degree angle at the hips, with your back straight and head in a neutral position.
5. Raise your torso back up to the initial horizontal position by contracting your hamstrings and glutes, and reversing the hip hinge movement.
6. Perform the desired number of repetitions and sets, ensuring correct form and controlled tempo throughout the movement.
Safety Tips: - Warm up appropriately before performing this exercise. - Keep the motion controlled and avoid jerky movements to prevent strain on the lower back. - Avoid hyperextending the back at the top of the movement; maintain alignment with your glutes and back. - If you are new to this exercise, start with bodyweight and progress to added resistance as strength and technique improve.
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