GHD Hip & Back Extension

Setup: Set up on the GHD with hips just off the pad, feet secured, body straight, arms crossed or at sides.

Movement: Initiate by flexing at the hips, allowing the torso to lower forward, then extend the hips and spine together to return to a straight, aligned position.

Standards:

• Torso and legs form a straight line at the top
• Controlled hip flexion and extension
• No excessive hyperextension at the top

Focus Points: Drive the movement with glutes and hamstrings, keep core braced, move smoothly without bouncing.