GHD Hip And Back Extension
Main muscle: Glutes
Other muscles: Middle Back, Lower back
Equipment: machine
Mechanics type: compound
Fitness level: beginner
Category: Cross-training
Step by step
- Set the support pad so the hips are free with the legs straight
- Start with hips extended and the arms crossed
- Tuck chin to flex the spine, starting at the neck
- Upper back then rounds, followed by the lower back
- Hips flex, then momentarily extend the spine
- To return, extend hips while spine flexes
- Hips stay extended as lower back then upper back extends
- Finish with a neutral spine and extended hips
