GHD Hip Extension

oec:ghd-hip-extension

A posterior-chain hip hinge performed on a glute-ham developer with a rigid spine to isolate the glutes and hamstrings.

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Also called: Machine glute extension, Glute-ham developer hip extension, GHR hip extension

How to do it

Adjust the GHD footplate so your pelvis hangs completely off the front edge of the thigh pads, allowing full hip flexion without spinal rounding.
Step into the machine, secure your ankles tightly between the roller pads, and press your feet flat against the footplate.
Position your thighs on the support pad, brace your core, and cross your arms over your chest.

Hinge forward at the hips to lower your torso toward the floor while maintaining a completely neutral spine.
Descend until you feel a deep stretch in your hamstrings and glutes, stopping before your lower back begins to flex.
Drive your hips into the pad and contract your glutes and hamstrings to raise your torso back to horizontal.
Pause momentarily in full hip extension in line with your legs, avoiding hyperextension of the lower back.

Inhale as you hinge down under control; exhale forcefully as you drive your hips into the pad and return to the horizontal position.

Positioning the pad too far forward across the pelvis, which blocks hip hinge and turns the movement into spinal flexion and extension.: Adjust the foot carriage so the front edge of the pad sits at your upper thighs, leaving your hip crease completely free to bend.
Hyperextending the lumbar spine at the top of the rep instead of finishing with glute contraction.: Stop raising your torso once your body forms a straight line from your shoulders through your hips and ankles.

Ensure the footplate adjustment pins are fully engaged and locked before mounting the machine.
Discontinue the movement if you experience sharp lower back strain rather than glute and hamstring fatigue.

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