04/02/2026
You can use the hyperextension or GHD to work your paraspinals or your glutes and hammies. With a few little changes, we can concentrate on either of these muscle groups more, towards the glutes or hammies.
Here’s how to bias the movement towards glutes & hammies:
Here’s how to bias the movement toward glutes & hammies:
1️⃣ Stance & Foot Position
•Take a nice wide stance
•Angle your toes slightly out
This helps recruit more glutes fibres and inner hamstrings.
2️⃣ Upper Body Position
• Round your spine slightly: this will offset the use of the spinal erectors
• Tuck your chin
This reduces lower back dominance and shifts the load into the hips and posterior chain.
3️⃣ Range of Motion
If we work a full range of motion, we will still recruit the glutes and hammies, but we also have a large element contributing from the spinal erectors. However, if we want to bias the glutes more, we just work through the first third of the movement.
4️⃣ How to Move
•Squash your hips into the pads
•Think about driving your hips forward into the pad
•Then squeeze your glutes hard to return
5️⃣ Key Cue
👉 Squeeze the glutes while keeping the spine rounded
That’s where the magic happens 🍑🔥
Common Errors ❌
•Letting the lower back take over
•Losing tension at the bottom
•Rushing the reps
