Glute Ham Single-Leg Hyperextension
The glute-ham bench back extension on one leg: one ankle under the rollers, the other knee bent, the torso lowered over the pad and raised level.
How to do it
Setup
Hips on the round pad of a glute-ham bench, one ankle hooked under the rollers, the other knee bent, arms crossed on the chest.
Steps
- Lower the torso over the pad toward the floor.
- Raise it until the body is level from the head to the anchored heel.
- Finish the set, then switch the anchored leg.
Common mistakes
Hips twisting toward the free leg: keep both hips square on the pad. Rising past level into an arch: stop when the body is straight. Pulling up with the bent leg: it rests; the anchored side does the work.
Breathing
Exhale lifting, inhale lowering.
