Weighted Ball Reverse Hyperextension on GHD
The Weighted Ball Reverse Hyperextension on GHD targets the posterior chain, primarily the glutes and hamstrings. This exercise enhances lower back strength and stability.
- Set up a GHD machine and position a weighted ball between your feet.
- Lie face down on the GHD with your hips at the edge and your legs hanging off.
- Engage your core and lift your legs while squeezing your glutes, raising them until they are in line with your torso.
- Lower your legs back to the starting position with control.
How to perform the Weighted Ball Reverse Hyperextension on GHD
- Set up. Set up in a stable, balanced starting position appropriate for the Weighted Ball Reverse Hyperextension on GHD using your free weights.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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