Glute Hamstring Developer GHD Glute Focused Back Extension

Using the GHD or Glute / Hamstring Developer, adjust the foot plate so that when your legs are straight and your feet are in the rollers, your hips are directly on top of the hip pad. This will allow your torso to completely fold down towards the ground. With your arms hugging yourself, chin tucked, and upper back rounded, lower your torso until your spine is perpendicular to the floor and fully lengthened. Extend your back upwards until you can reach maximum glute contraction. This will be around parallel, where your back is at the same height as your hips. You may find that you push your feet into the foot plate harder when you are at the top of the exercise. This is totally normal.

Trainer Tip: These are extremely tough as it is, but if you want more of a challenge, hug a medicine ball. We are PURPOSELY keeping our back rounded, this puts more focus on the glutes, even though you will still feel it in the lower back and hamstrings.