Glute Ham Developer Hip Extension
Description
The glute ham developer hip extension is a posterior chain builder done on a glute ham developer. The lifter lies face down with the legs hanging and lifts them up. It loads the glutes, hamstrings, and lower back together.
Muscle Group
Equipment Required
GHD Hip Extension Instructions
- Lie face down on a glute ham developer.
- Set the hips on the pad and the chest forward.
- Let the legs hang down off the back.
- Hold the front handles for stability.
- Brace your core and keep the chest up.
- Lift the legs up to parallel with the floor.
- Squeeze the glutes and hamstrings at the top.
- Lower with control to the start.
GHD Hip Extension Form & Visual
GHD Hip Extension Benefits
- Builds the posterior chain
- Strong GHD variation
- Trains the glutes
- Useful for athletes
- Builds the hamstrings
GHD Hip Extension Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
GHD Hip Extension Variations & Alternatives
- Reverse Hyperextension
- Glute Ham Raise
- Romanian Deadlift
- Bird Dog
