Movement Demo – GHD Weighted Hip Extensions

Rogue athlete Justin Medeiros demonstrates proper form for a GHD Hip Extension in this quick and simple movement demo from Rogue HQ.

The weighted GHD Hip Extension is a progression of the GHD Hip Extension where we add an external load to advance the movement. The external load can come in any form, for example a barbell, sandbag or as seen in the video example, a plate. The goal throughout the movement is to ensure the spine doesn’t round or overextend, so the core has to work very hard to maintain the neutral spine position. Rogue offers various GHD options depending on your circumstances and goals

Benefits

Isolates and builds strong hamstrings, glutes and spinal erectors
Improves core strength, especially with increased load
Can be used to rehab the back and hips helping to improve muscular imbalances
Reinforces a safe and powerful hip hinge pattern — foundational for deadlifts, cleans, kettlebell swings
Teaches the user how to isolate and move at the hip while maintaining an un-moving spine
Can be scaled from holds and progressed to using external loads (plate, barbell, sandbag) or bands
Adding load has the potential to increase strength and hypertrophy

Movement Breakdown
Start Position

Adjust the foot pad so that the hip is clear of the pad and free to move when the legs are straight and the feet are hooked in the foot pad
Plate is staged on the floor where the athlete will complete a hip extension so it can be easily reached
Using the handles to assist, start by holding yourself horizontally with your torso and legs in line, pick up the plate and hold it close to the chest

Execution

With the plate in place, hinge at the hips, lowering your torso while maintaining a flat back
Lower to the point that the hip and torso are at a 90deg angle or, to the point where you can keep a flat back
Squeeze the glutes and hamstrings to pull your torso back up to the horizontal start position
Maintain and un-moving torso throughout the whole movement – you will need to brace hard from the start to finish of the repetition