Glute Ham Hyperextension Twist
Description
The glute ham hyperextension twist combines a GHD back extension with a torso twist. The lifter performs the extension and twists the torso side to side at the top. The twist loads the obliques while the extension hammers the back and glutes.
Muscle Group
Equipment Required
Glute Ham Hyperextension Twist Instructions
- Set up on a glute ham developer (GHD).
- Hook the feet under the foot pads with the hips against the pad.
- Cross the arms over the chest.
- Brace your core and lower the torso forward.
- Extend the back to lift the torso to a straight line with the body.
- At the top twist the torso to one side.
- Twist back through center to the other side.
- Lower the torso back down. Continue alternating twists.
Glute Ham Hyperextension Twist Form & Visual
Glute Ham Hyperextension Twist Benefits
- Strong posterior chain and oblique combo
- Trains rotational core
- Builds the lower back
- Useful back move
- Builds the glutes
- Strong combo move
Glute Ham Hyperextension Twist Muscles Worked
- Spinal erectors
- Gluteus maximus
- Obliques
- Hamstrings
Glute Ham Hyperextension Twist Variations & Alternatives
- Hyperextension
- GHR
- Reverse Hyper
- Russian Twist
