Let’s talk about a movement that doesn’t get enough love, but can totally change the game for you, the GHD Hip Extension.
You’re showing up, training consistently, paying attention to your form, but maybe your glutes, hamstrings, and low back still aren’t where you want them to be. Ever feel like something’s missing in your training? This might be it.
The GHD Hip Extension is often overlooked, but it’s one of the best ways to build a stronger core, sculpt your glutes, and bulletproof your back. 
Why the GHD Hip Extension?
Strong glutes and hamstrings aren’t just about aesthetics. They’re the foundation for strength, power, and injury prevention!
Here’s why you want this in your toolkit:
Glute activation: Keeps your posture solid, protects your low back, and builds overall strength.
Hamstring development: Strengthens and stabilizes your hammies, lowering the risk of strains.
Lower back strength: Supports your spine and helps ease or prevent low back pain.
Functional fitness: The movement mimics daily actions like bending and lifting, so it makes you better in and out of the gym.
Key Benefits at a Glance
Reduce injury risk: posterior chain training can cut back injuries by up to 25% in athletes.
Boost performance: stronger hamstrings = faster sprints and more explosive power.
Core engagement: builds a solid core and protects your spine.
Back pain relief: can reduce chronic sitting-related back pain by 30%.
Fat loss support: a stronger posterior chain burns more calories all day long.
How to Perform the GHD Hip Extension
FOCUS on these cues:
Adjust the pad so your hips can hinge freely at 90°.
Keep your shoulder blades pulled back, core tight, ribs down.
Squeeze your glutes through the full range, especially at the top.
Finish in a straight line from heels to shoulders, parallel with the floor.
Do it right and you’ll feel your glutes and hamstrings light up while keeping your back safe.
My Secret to Better Results
Adding GHD Hip Extensions into your training is powerful, but the real results come when you put them into a structured, progressive plan.
That’s what my Remote Coaching Program with Individual Design is all about.
You’ll receive:
- Custom programming built around your goals
- Weekly coaching cues to dial in your form
- Movement demo videos for every exercise
- Active recovery days for balance
- Nutrition support through my app
- 1:1 onboarding, accountability, and monthly consults
- Direct support via email and SMS
This isn’t cookie cutter. It’s your training, your goals, your results.
The Missing Piece
If you’ve been grinding out squats, deadlifts, and lunges but still feel stuck, this might be the piece you’ve been missing. The GHD Hip Extension strengthens the muscles that tie everything together… your posterior chain!
It’s time to stop spinning your wheels and start training with purpose.
Ready to go all in?
Check out my Remote Coaching Program and let’s unlock your full potential.
