Library / Hamstrings
Glute Ham Developer Hip Extension
Bodyweight · Isolation · Isolation
HamstringsGlutes Erector Spinae Joint friendly
Default prescription & biomechanics
- Primary muscles
- Hamstrings, Glutes
- Secondary muscles
- Erector Spinae
- Equipment
- Bodyweight
- Movement pattern
- Isolation (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Keep your upper arms locked in position, allowing only your forearms to pivot at the elbow joint.
- Extend your elbows fully, pushing through the triceps to achieve a complete peak contraction.
- Pause for one second at full extension to maximise motor unit recruitment.
- Lower the weight under a strict 3-second eccentric tempo, feeling the stretch in the long head of the triceps.
Joint & safety considerations
No specific joint contraindications are flagged for Glute Ham Developer Hip Extension. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Resistance Band One Leg Kickback (Bent Position) | Bands swap | Bands |
| Resistance Band Standing Balance Glute Kickback | Bands swap | Bands |
| GHD Glute-Ham Raise | Machine swap | Machine |
| Swiss Ball or Slider Hamstring Curl | Same movement pattern | Bodyweight |
| Heavy Kettlebell Romanian Deadlift | Kettlebell swap | Kettlebell |
| Kettlebell Deadlift | Kettlebell swap | Kettlebell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.