The Beginner’s Guide to the GHD Machine
If you’ve ever walked past the GHD machine (glute-ham developer) in the gym and wondered what it’s for, you’re not alone. While its unique design may intimidate newcomers, the GHD can become an excellent tool in your fitness routine once you learn how to master it.
What is the GHD Machine?
The GHD machine is designed to strengthen your posterior chain—the muscles along the back of your body, including your glutes, hamstrings, and lower back. You can also use it for core work, making it a versatile option for all skill levels. Incorporating the GHD into your routine can help:
- Strengthen your glutes and hamstrings
- Improve lower back stability
- Develop core strength
- Enhance athletic performance and injury prevention
Three Beginner GHD Exercises to Get Started
Hip Extension
Step 1: Set Up for Success
Adjust the footplate so your hips are just past the pad. Secure your feet and keep your legs straight. Your body should form a straight line from your head to your heels.
Step 2: Lower With Control
Hinge at the hips and lower your upper body toward the floor while keeping your back flat. Stop when your torso is nearly parallel to the ground.
Step 3: Lift With Power
Engage your glutes and hamstrings to lift your upper body back to the starting position. Maintain a neutral spine and avoid overarching your lower back.
Back Extension
Step 1: Set Up for Success
Position yourself so your hips rest on the pad, with your feet secured. Cross your arms over your chest or keep your hands behind your head for balance.
Step 2: Lower With Control
Slowly lower your upper body toward the floor by bending at the waist. Keep your spine neutral and avoid rounding your back.
Step 3: Lift With Power
Engage your lower back and glutes to raise your torso back to the starting position. Move in a slow, controlled motion to avoid using momentum.
GHD Sit-Up
Step 1: Set Up for Success
Adjust the footplate so your hips extend beyond the pad. Secure your feet and sit upright with your hands at your chest.
Step 2: Lower With Control:
Lean back slowly, extending your spine until your head is slightly below the level of the footplate.
Step 3: Sit Up With Power:
Engage your core and use your hip flexors to sit back up to the starting position. Keep your movements controlled to avoid excessive strain on your lower back
Try the GHD Machine at Asphalt Green
If you’re interested in incorporating the GHD machine into your routine, stop by the gym at one of Asphalt Green’s locations. Our trainers can ensure you’re using the equipment safely and effectively and help you build out a complete fitness routine tailored to your goals.
