How to do it
Exhale sharply as you pull your torso back to the top position.
- 1
Adjust the glute ham developer (GHD) machine to fit your body size.
- 2
Secure your feet between the footpads and lie face down with your thighs on the larger pad.
- 3
Start with your body in a straight line from head to knees.
- 4
Slowly lower your torso forward while keeping your back straight.
- 5
Use your hamstrings and glutes to pull your body back to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Control the descent and use your glutes and hamstrings to pull yourself back up, rather than relying on momentum.
Common mistakes
- ✕Rounding the lower back during the descent
- ✕Breaking at the hips during the ascent
- ✕Craning the neck upward during the movement