Glute Ham Developer Hip Extension Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- GHD Hip Extension
How to: Glute Ham Developer Hip Extension
- Adjust the Glute Ham Developer to a comfortable height.
- Position your feet under the pads, ensuring your knees are on the pad with your legs extended.
- Keep your back straight and core engaged.
- Slowly lower your torso towards the floor while maintaining a straight line.
- Pause for a moment at the bottom, then lift your torso back to the starting position by engaging your glutes.
Common Mistakes
- Overextending the back instead of focusing on hip movement.
- Using momentum instead of muscle control.
- Not engaging the core during the exercise.
Modifications
- Perform the exercise with feet elevated on a bench for increased range of motion.
- Add a resistance band around the thighs for extra resistance.
Tips
- Maintain a neutral spine throughout the movement.
- Focus on squeezing the glutes at the top of the extension.
- Control the lowering phase to avoid injury.
Glute Ham Developer Hip Extension Alternatives
Tags
glute
hamstrings
strength
core
hip extension
body weight