# @sweatwithsierra on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/Cxd1zVku3tx
- **Gondola URL:** https://gondola.cc/posts/8696227-sweatwithsierra-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/cef908a871.jpg
- **Posted:** 2023-09-21T19:56:58.000+00:00

## Caption

How to Use Machines in the Gym, PART 11: The Glute-Hamstring Developer (GHD)!🍑

I love this machine for Glute-Ham Raises (the exercise shown in my demo reel), but it can also be used for back extensions, hip extensions, sit ups, and more!

Here are a few more tips that I couldn’t fit in my video for the Glute-Ham Raise:
⭐️ Lock your thighs against the pads
⭐️ Lower slowly, maintain a neutral spine & tight core
⭐️ Lower just past parallel and then power back up!

What machine do you guys want to see next?!😍
#gymmachines #gymworkout #gluteexercises #hamstringworkout #trainertips

## Stats

- **Views:** 115
- **Likes:** 33
- **Shares:** 0
- **Comments:** 2

## Tags

trainertips, gymworkout, gluteexercises, hamstringworkout, gymmachines

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