How to do it
Keep your neck in line with your spine by fixing your gaze on the floor below.
- 1
Position yourself face down on the Glute Ham Developer (GHD) machine, securing your feet under the footpads.
- 2
Cross your arms over your chest or place your hands behind your head.
- 3
Lower your body down by bending at the hips until your body is fully extended.
- 4
Raise your torso back up to the starting position by contracting your glutes and hamstrings.
- 5
Repeat for the desired number of reps, ensuring a controlled movement throughout.
Expert tip
Ensure that you move through a full range of motion and squeeze your glutes at the top of the movement for maximum benefit.
Common mistakes
- ✕Hyperextending the lumbar spine at the top
- ✕Swinging the torso up with momentum
- ✕Bending the knees instead of hinging