Strength Training · Functional Fitness · Calisthenics
GHD Hip Extension
The GHD hip extension is a face-down hip hinge with your feet secured and hips free beyond the pad. It trains your glutes and hamstrings while your lower back keeps your torso steady.
- Intermediate
- Isolation
- Moderate injury risk
- Rest 1 min
How to do it
- Adjust the footplate so the pad will support your upper thighs with your hip crease just beyond its front edge.
- Position yourself face down over the pad with your hands supported on the frame.
- Secure your feet between the ankle rollers.
- Raise your torso to horizontal with your arms crossed over your chest.
- Lower your torso by folding at your hips until you feel a comfortable stretch in your hamstrings.
- Lift your torso until your shoulders, hips, and heels form a straight line.
Form cues
- Brace your belly before each descent.
- Keep your neck in line.
- Exhale as you rise.
Common mistakes
- Rounding through your backKeep your torso rigid and shorten the descent if your back starts to round.
- Arching at the topFinish by tightening your glutes rather than lifting your chest toward the ceiling.
- Bouncing out of the bottomLower slowly enough that you can reverse direction without momentum.
- Bending your kneesMaintain a nearly straight, unchanged knee angle throughout the repetition.
Safety
The unsupported torso creates substantial leverage, so fatigue or swinging can strain your lower back or hamstrings. Loose foot restraints can let you slip forward.
- Check that all adjustment pins and ankle restraints are locked before mounting.
- Keep the frame within reach for support when mounting and dismounting.
- Begin with a short range of motion before attempting deeper repetitions.
- End the set when you can no longer control your torso.
If you have current back pain or a recent hamstring injury, choose a more supported version or get guidance from a physiotherapist before trying this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Glute-Ham Developer
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min
Start with bodyweight and leave about two controlled repetitions in reserve.