Movement Demo – GHD Hip Extensions

Rogue athlete Justin Medeiros demonstrates proper form for a GHD Hip Extension in this quick and simple movement demo from Rogue HQ.

The GHD Hip Extension is a movement that builds strength in the hamstrings, glutes and lower back. The goal throughout the movement is to ensure the spine doesn’t round or overextend, so the core has to work very hard to maintain the neutral spine position. Once the hip extension has been mastered it can be combined with movements like a dumbbell rows for added benefits. Rogue offers various GHD options depending on your circumstances and goals

Benefits

Isolates and builds strong hamstrings, glutes and spinal erectors
Improves core strength
Can be used to rehab the back and hips helping to improve muscular imbalances
Reinforces a safe and powerful hip hinge pattern — foundational for deadlifts, cleans, kettlebell swings
Teaches the user how to isolate and move at the hip while maintaining an un-moving spine
Can be scaled from holds and progressed to using external loads (plate, barbell, sandbag) or bands

Movement Breakdown
Start Position

Adjust the foot pad so that the hip is clear of the pad and free to move when the legs are straight and the feet are hooked in the foot pad
Using the handles to assist, start by holding yourself horizontally with your torso and legs in line

Execution

Hinge at the hips, lowering your torso while maintaining a flat back
Lower to the point that the hip and torso are at a 90deg angle or, to the point where you can keep a flat back
Squeeze the glutes and hamstrings to pull your torso back up to the horizontal start position
Maintain and un-moving torso throughout the whole movement – you will need to brace hard from the start to finish of the repetition

Related Products:
Rogue Abram GHD 2.0:
https://www.roguefitness.com/rogue-abram-glute-ham-developer-2-0

Rogue GH-1 GHD:
https://www.roguefitness.com/rogue-gh-1-ghd

Rogue Donkey:
https://www.roguefitness.com/rogue-donkey

Rogue 3×3 Echo GHD:
https://www.roguefitness.com/rogue-echo-ghd