RussianAbout this machine
This is a more demanding movement. It becomes useful after you can control the basic path and setup; it is not a required beginner exercise. Learn it with a trainer or at the lightest load before using it in a programme.
Exercise options
- Back extension: back extensors and glutes; hamstrings assist.
- GHD leg curl: hamstrings and glutes.
- Trunk raise, after learning the basic movement: abdominals and hip flexors.
Muscles worked
- Main load: Glutes and hips.
- Stabilization: trunk muscles help hold position.
- Should not hurt: joints or lower back. If they do, reduce load and check setup.
How to set up
- For the Glute Ham Developer, first check its source-listed detail: targets the back.
- Adjust the pad or support so the pelvis stays still.
- Place the working leg on the lever or platform where the machine indicates.
- Hold the handles before starting the movement.
- Choose a load that lets the hip move without lower-back compensation.
How to perform
Main exercise: GHD back extension or leg curl.
- On the Glute Ham Developer, move smoothly through this model's working path.
- Keep the pelvis square instead of rotating with the working leg.
- Pause briefly at the working end of the range.
- Return the lever under control without losing the support-leg position.
Common mistakes
- Using the lower back instead of the hip joint.
- Rotating the pelvis or torso toward the working leg.
- Cutting the range short without controlling the end position.
- Placing the foot or leg unstably on the lever.
- Ignoring this model-specific detail: targets the back.
Technique video
Sources: gym80.de product page for 4434; gym80.de image saved locally; video embedded from the original YouTube source. PDF data: page 81, printed page 79.