Legs · Bodyweight
Glute Ham Developer Hip Extension
How to do the glute ham developer hip extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Hinge
- Mechanic
- Isolation
How to do it
Set up on a glute ham developer with your feet anchored and the pad under your hips, torso hanging down toward the floor. Keeping your back flat, raise your torso by squeezing your glutes and hamstrings until your body forms a straight line, then lower under control.
- 1Glutes and hamstrings driving your torso up from the bottom
- 2A flat, braced back throughout the lift
- 3A controlled lower with no bouncing at the bottom
Common mistakes
- Do not hyperextend or arch hard at the top
- Avoid rounding your lower back as you descend
- Do not use momentum, raise and lower with control
Muscles worked
The glute ham developer hip extension mainly works the glutes, lower back, and hamstrings.
- GlutesPrimary
- Lower BackPrimary
- HamstringsPrimary
- Upper AbsMinor
- Lower AbsMinor
- CalvesMinor
Kovo programs the glute ham developer hip extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.