Glute Ham Developer Hip Extension - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Glute Ham Developer Hip Extension

Step by step instructions, muscle activation and variants for the Glute Ham Developer Hip Extension.

MediumGlutesHamstrings

About this exercise

The glute ham developer hip extension is a machine-based posterior chain exercise performed on the GHD apparatus. Starting face-down with hips at the pad, you extend the torso upward by contracting the glutes and hamstrings, developing strength and size throughout the back of the legs and hips.

How to Perform

  • Adjust the GHD machine so that your hip bones rest at the edge of the pad when lying face-down
  • Secure your feet under the foot pads with ankles firmly anchored
  • Begin with your torso hanging down toward the floor, arms crossed over your chest or behind your head
  • Squeeze your glutes and hamstrings to raise your torso until your body forms a straight line from head to heels
  • Hold briefly at the top, feeling the contraction in your glutes and hamstrings
  • Slowly lower your torso back to the starting position under control
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
GlutesHamstrings
Secondary
CoreLower back

Common Mistakes

Common mistakes content is coming soon.

About the Glute Ham Developer Hip Extension

The Glute Ham Developer Hip Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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