GHD Reverse Hyperextension

glutes, hamstrings, lower backGHD Machine

A GHD movement where your torso stays locked while your legs lift. Strengthens the glutes, hamstrings, and spinal erectors without direct axial loading.

How to do it

1Lie face down on the GHD pad with your hips at the edge and legs hanging free.

2Grip the handles firmly to lock your upper body in place.

3Squeeze your glutes and smoothly raise your straight legs back and up until aligned with your torso.

4Hold briefly at the top to feel a full target muscle contraction.

5Lower your legs back down under control without letting them swing freely.

Common mistakes

Swinging your legs using momentum instead of controlled muscle engagement.

Overarching your lower back at the top, risking lumbar discomfort.

Lifting your chest off the pad as your legs raise.

Breathing

Exhale as you lift your legs up; inhale as you lower them back down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.