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GHD HIP EXTENSIONS

The GHD machine is a piece of equipment that is used predominately to strengthen, or develop your glutes and hamstrings. But it can also be used to help strengthen the whole core, including your quads, calves and hip flexors.

The GHD Hip Extension is probably the most beginner friendly posterior-chain strength exercise you can do on this machine. Perfect if you want to work your glutes, hamstrings, calves, and lower back in one hit. 

The first time you attempt the hip extension on a GHD machine, as you want to try to maintain a neutral spine. To do this only lower yourself a few inches and as you become more comfortable and your strength increases gradually increase the range of motion until you can fold to 90º.

  • Adjust the pad so that when your legs are locked in place  your feet are pressed into the foot plate.

  • Your hips should be free of the pad, with your quads pressed into the pad.

  • Make sure you point the toes down.

  • Postion your hands behind your head and extend your body out.

  • Your torso should be parallel to the floor.

  • Slowly lower yourself torso toward the floor maintaining neutral spine.

  • Don’t round your lower back.

  • Think about pushing your chest out and holding tension throughout your core.

  • Try to keep your elbows out to the side. This will help to maintain a neutral spine.

  • As you lift back up to the start postition squeeze your glutes.

  • Think about trying to pull yourself up through your posterior chain.

  • Keep the movement smooth and controlled throughout. 

  • Don’t swing, bounce, or jerk up from the bottom position.

  • • Aim for 8-12 reps at whatever range you are capable of whilst maintain perfect form.

Remember, the goal here is hip extension not back extension, so it’s important to hold your torso in the neutral position throughout and move the hips dynamically without rounding your back.

If you don’t have access to a GHD machine you can also use a roman chair (back extension machine) to do the exact same exercise. The set-up is the same just at a slightly different angle.