hamstring and glute builder hinging on a glute ham developer with a rigid
spine
the GHD sits your hips higher than a 45 degree bench, so your torso hangs
further down and the hamstrings reach a deeper stretch before the hinge runs
out
same rule as the bench version: a flat back keeps it at the hip, a rounded one
hands it to the erectors
Execution
Set the GHD so your hips clear the pad and lock your feet between the rollers.
Set your spine flat and hold it there for the whole set.
hinge down at the hips with your back held flat
descend until you feel the stretch through your hamstrings
drive your hips into the pad to come back up
stop when your body reaches a straight line rather than going past it
keep your spine rigid the whole way
Once bodyweight gets easy, add weight by holding a plate against your chest.
Purpose
hamstring and glute builder hinging on a glute ham developer with a rigid
spine
the GHD sits your hips higher than a 45 degree bench, so your torso hangs
further down and the hamstrings reach a deeper stretch before the hinge runs
out
same rule as the bench version: a flat back keeps it at the hip, a rounded one
hands it to the erectors
Execution
Set the GHD so your hips clear the pad and lock your feet between the rollers.
Set your spine flat and hold it there for the whole set.
hinge down at the hips with your back held flat
descend until you feel the stretch through your hamstrings
drive your hips into the pad to come back up
stop when your body reaches a straight line rather than going past it
keep your spine rigid the whole way
Once bodyweight gets easy, add weight by holding a plate against your chest.