Glutes
GHD Hip Extension
The GHD Hip Extension is a strength exercise for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 38%, spinal erectors (lower back) 21% and hamstrings (biceps femoris) 15%.
How to do it
- Set the pad of a glute-ham developer under the top of your thighs so the hip crease is free.
- Lock your feet against the footplate under the rear rollers and cross the arms over the chest.
- Start with the body horizontal and straight.
- Hinge at the hips with a flat back and lower the torso toward the floor.
- Squeeze the glutes to lift the torso back to horizontal.
Tips
- Keep the spine neutral the whole time so the hips do the work.
- Lead the lift with a strong glute squeeze.
Common mistakes
- Rounding the back at the bottom.
- Lifting past horizontal into an arch.
- Setting the pad under the stomach so the hips cannot bend.
Muscles worked by the GHD Hip Extension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A rounded upper back and hips moving through keep the load on the glutes. Extending the hips and spine from a flexed position against gravity: erectors and glutes lead, hamstrings assist; rounding or keeping the spine neutral shifts the share between back and glutes.
GHD Hip Extension alternatives
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Frequently asked questions
What muscles does the GHD Hip Extension work?
Mainly the gluteus maximus. The spinal erectors (lower back), hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus) assist.
Is the GHD Hip Extension good for beginners?
The GHD Hip Extension is rated intermediate. If you are new, learn the 45 Degree Hyperextension first and build up from there.
What is a good alternative to the GHD Hip Extension?
For example the 45 Degree Hyperextension, Reverse Hyper Machine and Reverse Hyper (Bench). They train mostly the same muscles, some with different equipment.
How do you make the GHD Hip Extension harder?
Add weight or reps, or move on to the Jefferson Curl.
Log your sets in Zulta
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