383 kcal
Glute Ham Developer, Air Bike, Kettlebell, Stair Climber
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Lower Back, Abs, Cardio/Full Body
8 min
A classic GHD back extension that trains spinal erectors through controlled trunk flexion and extension while your hips are supported on the pad. Focus on moving through your back (not swinging), keeping your core braced and your spine long throughout the range.
Step 1
Set yourself in the GHD with your hips supported on the pad and your ankles locked under the rollers. Cross your arms over your chest and brace your abs like you’re preparing to be lightly punched. Hold a tall, neutral spine with your body in a straight line from head to heels.
Step 2
Lower your torso by hinging over the pad in a smooth, controlled arc until your upper body is near its bottom range. Keep your lower back working while your ribs stay tucked and your core tight. Pause briefly without bouncing or letting your shoulders slump forward.
Step 3
Raise your torso back up until your body is again in a straight line, stopping before you over-arch your lower back. Squeeze your glutes lightly and keep your ribs down at the top. Reset your brace and repeat with the same controlled tempo.
