Glute Ham Developer Hip Extension

Muscles worked

Setup

1. Adjust the GHD footplate so your hip crease is positioned just past the edge of the large pad, allowing for full hip flexion.
2. Secure your feet firmly between the rollers with your heels pressed against the footplate and knees slightly bent.
3. Cross your arms over your chest and start with your body in a straight line from head to heels, parallel to the floor.

How to do it

1. Inhale and hinge at the hips to lower your torso toward the floor while keeping your back perfectly flat and chest out.
2. Lower until you feel a deep stretch in your hamstrings, ensuring the movement occurs only at the hip joint and not the spine.
3. Exhale and drive your hips into the pad, pulling with your hamstrings and glutes to return to the starting parallel position.
4. Maintain a controlled tempo, pausing for one second at the top to emphasize the peak contraction.

Form checklist

• Maintain a neutral spine throughout; do not round your lower back during the descent.
• Avoid hyperextending your lower back at the top of the movement; stop when your body is in a straight line.
• Keep your chin tucked slightly to maintain cervical spine alignment.
• Ensure the movement is driven by the hips and hamstrings, not by swinging the upper body.

Pro tips

• Focus on 'pulling' your heels up into the top roller to maximize hamstring recruitment through the entire range of motion.
• Imagine pushing your pelvis through the pad as you ascend to ensure the glutes are doing the majority of the work.

Make it harder

• Hold a weight plate or dumbbell against your chest to increase resistance.
• Perform the movement with a 4-second eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the glute ham developer hip extension work?

The glute ham developer hip extension primarily targets the glutes and hamstrings, and also works the erector spinae as secondary muscles.

What equipment do you need for the glute ham developer hip extension?

The glute ham developer hip extension requires no equipment — just your body weight.

Is the glute ham developer hip extension good for beginners?

The glute ham developer hip extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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