Glute Ham Developer Hip Extension
This exercise targets the glutes during hip extension while maintaining a neutral spine throughout the entire range of motion.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Position yourself on the GHD with your ankles secured under the rollers and your hips on the pad so you can freely flex at the hips.
- 02
Brace your core and keep your spine neutral, your gaze directed at the floor, and your hands crossed over your chest or resting lightly at your sides.
- 03
Lower your upper body under control by flexing at the hips until you feel a stretch in your glutes without hyperextending your lower back.
- 04
Drive your hips forward and squeeze your glutes to raise your upper body back into alignment until your body is straight without hyperextending.
How to get started at the gym
§ 03 · SisuLiftGlute Ham Developer Hip Extension is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 04 · TipsThink of the movement as pure hip flexion: the movement comes from your hips, not from extending your lower back. Maintain core tension and stop at the top when your body is straight, without lifting your chest or arching your lower back.
This exercise targets the glutes during hip extension while maintaining a neutral spine throughout the entire range of motion.
More exercises: Glutes
§ 05 · Same muscles
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