Hip & Glute Ham Developer Extension
Strengthen your posterior chain! This exercise targets your glutes, hamstrings, and lower back for a powerful, sculpted physique.
The Hip & Glute Ham Developer Extension is a compound exercise that mainly works the hamstrings and glutes & hips, with help from the lower back and hip adductors (inner thighs). You'll need: ghd machine.
Required Equipment
Hip & Glute Ham Developer Extension Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Hip Adductors
Hip & Glute Ham Developer Extension Variations and Alternatives
How to do the Hip & Glute Ham Developer Extension
Position yourself on the Glute Ham Developer (GHD) machine so that your hips are just past the pads and your feet are securely anchored.
Begin with your body in a horizontal position, chest facing downward, with your body straight from your shoulders to your feet, and your hands crossed over your chest or behind your head based on personal comfort.
Bracing your core and keeping your back straight, slowly lower your upper body towards the ground by hinging at the hips.
Descend until your body forms a 70-90 degree angle at the hips, with your back straight and head in a neutral position.
Raise your torso back up to the initial horizontal position by contracting your hamstrings and glutes, and reversing the hip hinge movement.
Perform the desired number of repetitions and sets, ensuring correct form and controlled tempo throughout the movement.
Safety Tips: - Warm up appropriately before performing this exercise. - Keep the motion controlled and avoid jerky movements to prevent strain on the lower back. - Avoid hyperextending the back at the top of the movement; maintain alignment with your glutes and back. - If you are new to this exercise, start with bodyweight and progress to added resistance as strength and technique improve.
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Hip & Glute Ham Developer Extension FAQs
What muscles does the Hip & Glute Ham Developer Extension work?
The Hip & Glute Ham Developer Extension mainly works the hamstrings and glutes & hips, with help from the lower back and hip adductors (inner thighs). The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Hip & Glute Ham Developer Extension?
Ghd machine.
Is the Hip & Glute Ham Developer Extension a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Hip & Glute Ham Developer Extension go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hip & Glute Ham Developer Extension variations and alternatives?
Similar exercises include the 45-Degree Hip & Glute Focused Extension, Machine 45-Degree Back Extension, Assisted Hyperextension and Band Glute Ham Raise.
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