GHD Bent Knee Hip Extension

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GHD Bent Knee Hip Extension demonstration

Exercise overview

Training details

Glutes Hamstrings

Equipment

Glute Ham Developer

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

01Adjust the GHD so the upper thighs rest on the pad, secure the feet, and keep the knees bent throughout.
02Begin with the torso lowered from the hips and the spine held in a controlled neutral position.
03Drive the thighs into the pad and extend the hips to raise the torso.
04Finish when the shoulders, hips, and knees form a straight line, squeezing the glutes without arching the lower back.
05Lower from the hips under control while maintaining the same knee bend and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationGHD Hip Extension

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteGlute Bridge

Comparable substituteHip Thrust

Comparable substituteTrap Bar Deadlift

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