Glute Ham Single Leg Hyperextension
Glute Ham Single Leg Hyperextension Exercise Description
The Glute Ham Single Leg Hyperextension is a bodyweight hip-hinge performed on a glute-ham developer (GHD) or back extension bench. It targets the gluteus maximus and hamstrings of the working side while the erector spinae maintain a neutral spine. Because load is biased to one leg, the gluteus medius and deep hip stabilizers work to keep the pelvis level and resist rotation. The movement occurs at the hips, not the lumbar spine: the torso lowers under control and returns to a straight line with the legs without “arching” past neutral. This is a precise posterior-chain drill that builds body control, alignment, and symmetrical hip extension mechanics using only your body weight.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Semitendinosus
- Stabilizing Muscles: Gluteus Medius, Iliocostalis, Longissimus, Multifidus
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Hinge
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Glute Ham Single Leg Hyperextension Exercise
‘- Adjust the pad so the top edge sits just below your hip creases; secure both ankles/feet against the footplate.
– Cross arms over chest; set a long spine: chin tucked, ribs down, shoulders away from ears.
– Slight knee softness; squeeze glutes and brace the abdomen.
– Choose your working leg by pressing firmly through that foot; keep the other foot lightly contacting the plate for balance.
– Inhale and hinge forward at the hips, keeping the back neutral; lower until your torso is roughly in line with the pad or as far as control allows.
– Exhale and drive the working-side hip into extension, squeezing that glute to raise the torso.
– Stop at a straight line from head through hips to heels; avoid hyperextending the low back.
– Keep pelvis square—no twisting or hiking—throughout the rep.
– Lower under control, maintaining bracing and even tempo.
Glute Ham Single Leg Hyperextension Tips
‘- Position the pad so the top edge sits just below your hip creases before starting.
– Secure both ankles and feet firmly against the footplate.
– Cross your arms over your chest and set a long spine: chin tucked, ribs down, shoulders away from ears.
– Maintain slight knee softness while you squeeze your glutes and brace your abdomen.
– Press firmly through the working-side foot and keep the other foot only lightly touching the plate for balance.
– Inhale as you hinge forward at the hips, keeping your back neutral.
– Lower your torso only until it’s roughly in line with the pad or as far as you can control.
– Exhale as you drive the working-side hip into extension, squeezing that glute to raise your torso.
– Stop when you reach a straight line from head through hips to heels; do not arch past neutral.
– Keep your pelvis square—no twisting or hiking—and lower under control with an even tempo.
Glute Ham Single Leg Hyperextension Beginner Introduction
The Glute Ham Single Leg Hyperextension is a bodyweight hip-hinge variation performed on a back-extension bench or glute-ham developer, putting extra demand on one side of the body at a time. The working leg drives the motion while the torso moves as a solid unit, hinging from the hips over the pad and returning to a long, straight position with the legs. Because the load is shifted to one leg, the glutes and hamstrings on that side are challenged, while the lower back muscles support a stable, aligned spine throughout the range of motion.
This single-leg setup also calls on the outer hip and deep stabilizers to hold the pelvis level and resist any tipping or rotation. The emphasis is on smooth, controlled movement rather than speed or momentum, turning it into a precise drill for the entire back side of the body. Over time, this pattern can help refine hip extension mechanics, improve symmetry between left and right sides, and build awareness of how the hips and spine share work during hip-hinge movements.