Videos
Instructions
- Adjust the GHD so your hips are just forward of the pad and your feet are locked securely.
- Start with your body in a straight line, parallel to the floor, with arms crossed or placed on your chest.
- Lower your torso by hinging only at the hips, keeping your spine neutral.
- Pause briefly at the bottom, then engage your glutes and hamstrings to raise your torso back to parallel.
- Complete the movement by fully extending at the hips without overarching your back.
Technical Tips
- Focus on moving only through the hips, not the lower back.
- Keep your core braced to maintain a neutral spine.
- Avoid swinging or using momentum to complete the movement.
- Ensure your glutes initiate the upward phase, not your lower back.
Breathing Tips
- Inhale as you lower your torso down.
- Exhale as you extend through the hips to return to the starting position.
- Use controlled breathing to maintain core engagement.
Medical restrictions
- Hip joint impingement
- Lumbar spine disc issues
- Hamstring strain or tear
- Sciatica
The GHD Hip Extension is a targeted posterior chain exercise that emphasizes hip extension through the glutes and hamstrings while maintaining spinal neutrality. Performed on a Glute-Ham Developer (GHD), this movement isolates hip motion, training the glutes to contract forcefully while resisting lumbar compensation. It is an essential tool in strength and conditioning programs to enhance glute activation, correct movement imbalances, and reduce the risk of lower back overuse. Athletes and fitness enthusiasts benefit from this exercise by improving hip strength and stability, which supports better performance in squats, deadlifts, and running. Because the movement is performed with a fixed spine, it allows for focused strengthening of the hips without placing undue stress on the lower back. The GHD Hip Extension is ideal for posterior chain development, injury prevention, and functional movement efficiency.
What muscles does the GHD Hip Extension target?
The GHD Hip Extension primarily targets the glutes, with secondary engagement of the hamstrings and lower back stabilizers.
What is the difference between a GHD Hip Extension and Back Extension?
The GHD Hip Extension isolates hip movement while keeping the spine neutral, whereas the Back Extension involves spinal flexion and extension.
Is the GHD Hip Extension safe for my lower back?
Yes, when performed correctly with a neutral spine, it minimizes stress on the lower back and strengthens hip and glute function.
How many reps of GHD Hip Extensions should I do?
Perform 8–15 controlled repetitions per set, focusing on glute contraction and proper hip hinge mechanics.
Can beginners do the GHD Hip Extension?
Yes, beginners can perform this exercise with bodyweight, ensuring they maintain control and avoid using momentum to complete reps.