Glute Ham Single Leg Hyperextension
Master the Glute Ham Single Leg Hyperextension to build powerful glutes, hamstrings, and a strong lower back. Enhance hip extension and core stability.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Glute Ham Single Leg Hyperextension
Plate Hyperextension
Hips · Erector Spinae · Weighted
Lever Reverse Hyperextension (plate loaded)
Hips · Gluteus Maximus · Leverage machine
Glute Ham Hyperextension Twist
Hips · Body weight
Glute Ham Developer Hip Extension
Hips · Body weight
Description
A fitness exercise that targets and strengthens the glutes, hamstrings and lower back muscles.
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How to do Glute Ham Single Leg Hyperextension
- 01Setup
Position yourself on a Glute Ham Developer (GHD) machine with your hips just off the edge of the pad, allowing full range of motion for hip flexion.
- 02Setup
Secure your non-working leg under the foot pads and place the ankle of your working leg over the top pad, ensuring a slight bend in the knee. Cross your arms over your chest or place them behind your head.
- 03
Slowly lower your torso by flexing at the hips until your body forms a straight line or is slightly below parallel with the floor, feeling a deep stretch in your hamstrings.
- 04
Powerfully extend your hip using your glutes and hamstrings to lift your torso back up until your body is parallel to the floor or slightly above, squeezing your glutes at the top.
- 05
Maintain control throughout the entire movement, avoiding any jerking motions, and exhale as you lift your torso, inhaling as you lower.
Tips
- Emphasize the Mind-Muscle Connection: Actively squeeze your glutes at the top of the movement and consciously feel your hamstrings stretching during the eccentric (lowering) phase.
- Control the Eccentric Phase: Slowly lower your torso over 2-3 seconds to maximize time under tension and enhance hamstring development and control.
- Maintain Core Engagement: Brace your abdominal muscles throughout the exercise to stabilize your spine and prevent excessive hyperextension in your lower back.
- Adjust Foot Position: Experiment with your working leg's foot placement on the pad to find the position that best targets your hamstrings and glutes without discomfort.
Common mistakes
- Using momentum to lift the torso: Avoid jerking upwards; instead, focus on a controlled, powerful contraction from your glutes and hamstrings to initiate the lift.
- Excessive lower back hyperextension at the top: Prevent over-arching by stopping the ascent when your body is parallel to the floor and your glutes are fully squeezed, maintaining core engagement.
- Incomplete range of motion: Ensure you lower your torso fully until your hips are completely flexed and you feel a deep stretch in your hamstrings before initiating the concentric phase.
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Is Glute Ham Single Leg Hyperextension good for beginners?
Glute Ham Single Leg Hyperextension is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Glute Ham Single Leg Hyperextension?
You need Body weight to perform Glute Ham Single Leg Hyperextension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Glute Ham Single Leg Hyperextension?
Emphasize the Mind-Muscle Connection: Actively squeeze your glutes at the top of the movement and consciously feel your hamstrings stretching during the eccentric (lowering) phase. Control the Eccentric Phase: Slowly lower your torso over 2-3 seconds to maximize time under tension and enhance hamstring development and control. Maintain Core Engagement: Brace your abdominal muscles throughout the exercise to stabilize your spine and prevent excessive hyperextension in your lower back. Adjust Foot Position: Experiment with your working leg's foot placement on the pad to find the position that best targets your hamstrings and glutes without discomfort.
What are common mistakes when doing Glute Ham Single Leg Hyperextension?
Using momentum to lift the torso: Avoid jerking upwards; instead, focus on a controlled, powerful contraction from your glutes and hamstrings to initiate the lift. Excessive lower back hyperextension at the top: Prevent over-arching by stopping the ascent when your body is parallel to the floor and your glutes are fully squeezed, maintaining core engagement. Incomplete range of motion: Ensure you lower your torso fully until your hips are completely flexed and you feel a deep stretch in your hamstrings before initiating the concentric phase.
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Free · iPhone only · Available on the App Store