Glute Ham Single Leg Hyperextension
Description
The glute ham single leg hyperextension is a hyperextension done one leg at a time on a hyperextension bench. The lifter hooks one foot under the pad and performs single leg back extensions. It builds the glutes and hamstrings unilaterally.
Muscle Group
Equipment Required
GH Single Leg Hyperextension Instructions
- Set up on a hyperextension bench.
- Hook one foot under the foot pad.
- Let the other leg hang to the side.
- Cross the arms over the chest.
- Brace your core and keep the body straight.
- Hinge at the hips to lower the torso down.
- Drive the glute and hamstring to lift back up.
- Finish then switch sides.
GH Single Leg Hyperextension Form & Visual
GH Single Leg Hyperextension Benefits
- Trains each side
- Builds the posterior chain
- Strong unilateral move
- Useful for athletes
- Builds the glutes
GH Single Leg Hyperextension Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
GH Single Leg Hyperextension Variations & Alternatives
- Hyperextension
- Reverse Hyperextension
- Romanian Deadlift
- Bird Dog
