GHD Hip Extension — CrossFit Accessory Technique Guide
The GHD hip extension is a posterior-chain builder performed on a glute-ham developer, but unlike the GHD sit-up it emphasises hip extension rather than trunk flexion. It is highly relevant for CrossFit because it trains glutes and hamstrings through a long range of motion while teaching the athlete to control the trunk. That combination supports deadlifts, cleans, running posture, and general posterior-chain resilience. In good programming, GHD hip extensions are often a smarter starting point than very high-volume GHD sit-ups.
Muscles Worked
Equipment
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How to Do the GHD Hip Extension
Set the GHD so the hips rest just in front of the pad.
Start with the torso in line with the legs and the trunk braced.
Lower under control by hinging at the hips.
Drive the hips through to return to a straight line.
Finish with glutes tight and ribs organised.
Common Mistakes
Turning the rep into a lower-back extension rather than a hip-driven hinge.
Setting the machine too long and losing leverage.
Hyperextending at the top rather than finishing neutral.
Coaching Tips
Think glutes first, trunk second.
If the lower back dominates, shorten the range and focus on hinging mechanics.
Scaling Options
Easier / Beginner
Back extensions, hip hinges on a Roman chair, or banded good mornings.
Harder / Advanced
Weighted GHD hip extensions, tempo reps, or single-leg variations.
Frequently Asked Questions
How is a GHD hip extension different from a back extension?
A GHD hip extension should be driven primarily by the hips and glutes, with the trunk staying organised. A back extension often places more visible emphasis on the spinal erectors.
Related Exercises
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