Videos
Instructions
- Position yourself on the GHD with hips slightly forward of the pad and feet securely locked.
- Start with your torso in line with your legs, body fully extended.
- Lower your torso in a controlled motion by hinging at the hips until your upper body is nearly perpendicular to the floor.
- Engage your glutes, hamstrings, and lower back to raise your torso back to the starting position.
- Avoid excessive arching or rounding of the spine throughout the movement.
Technical Tips
- Keep the core braced to maintain spinal alignment.
- Control the descent to avoid hyperextension of the lower back.
- Drive the movement through the hips rather than pulling with the lower back.
- Ensure your neck stays in a neutral position throughout the motion.
Breathing Tips
- Inhale as you lower your torso toward the ground.
- Exhale as you extend back to the starting position.
- Maintain steady breathing throughout the set to support core engagement.
Medical restrictions
- Lumbar spine disc herniation
- Acute lower back strain
- Hip joint impingement
- Hamstring tendonitis
The GHD Hip and Back Extension is a compound posterior chain exercise designed to strengthen the glutes, hamstrings, and lower back in a coordinated movement. Performed on a Glute-Ham Developer (GHD), this exercise combines controlled spinal flexion with powerful hip extension, promoting functional strength and resilience across the entire posterior chain. The GHD device allows for a greater range of motion than traditional ground-based extensions, making it ideal for athletes seeking to improve performance in lifting, sprinting, or jumping. The GHD Hip and Back Extension also supports injury prevention by enhancing spinal stability and muscular balance between the hips and trunk. When executed with proper technique, it offers significant benefits in posture correction, low back endurance, and glute-hamstring development.
What is the purpose of the GHD Hip and Back Extension?
The GHD Hip and Back Extension strengthens the posterior chain, improves spinal stability, and develops powerful hip extension using controlled movement patterns.
Is the GHD Hip and Back Extension safe for the lower back?
Yes, when performed with proper form and control, this exercise enhances lower back endurance and strength without compromising spinal safety.
What’s the difference between GHD Hip Extension and Back Extension?
Hip Extension focuses on hip movement while keeping the spine stable, whereas Back Extension emphasizes spinal flexion and extension with the hips held steady.
Can beginners do the GHD Hip and Back Extension?
Beginners should start with limited range and progress as control improves; supervision is recommended to ensure proper positioning and form.
How many reps should I perform for GHD Hip and Back Extensions?
Perform 8–15 controlled reps per set depending on your training goal, with focus on quality movement over quantity.