GHD Hip Extension

Setup

- Inspect the machine and all pins, pads or stops. Choose a conservative first load and make sure you can leave the position safely.

- For GHD Hip Extension, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Keep a neutral spine, soft knees and pressure through the whole foot. Keep the load close.

Execution

- Send the hips back while the trunk moves as one unit. Finish by extending the hips without leaning behind the heels.

Range, tempo and breathing

- Perform 3 × 10–15 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- If the load drifts away, the back rounds or the move becomes a squat, reduce load or range and rehearse the hip-back path.

Regression and progression

- Reduce the load and, if needed, shorten the pain-free range while keeping the same setup.

- Add repetitions within the target range first, then increase load only if every repetition keeps the same path and reserve.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.