The 11 Best GHD Moves to Unlock Strength and Power

The Glute-Ham Developer (GHD) is a favorite in strength circles, CrossFit boxes, and athletic gyms, and for good reason. It's a level up from a glute-ham roller, hitting your hamstrings, glutes, and lower back hard while also challenging your core. This guide breaks down the muscles it targets, key benefits, proper form, and top GHD moves you can tackle at home or in the gym.

EXPERT REVIEWER: Noah Tenebaum, MS Applied Physiology and Kinesiology, CSCS, FMS-L1, FMS-YBT, FMS-FCS.

GHD Muscles Worked & Benefits

The GHD's primary purpose is to build strength through the posterior chain. Glute-ham raises, in particular, light up muscles in your hamstrings, back, and calves. Since the move combines hip extension and knee flexion, the hamstrings pull double duty as both hip extensors and knee flexors. You can use the GHD to perform exercises that hit multiple muscle groups:

• Gluteus Maximus: primary hip extensor, activated strongly in hip hinge movements like hip thrust variations on GHD.
• Hamstrings: biceps femoris, semitendinosus, semimembranosus — these three muscles cross both the hip join, and the knee joint, managing both hip extension and knee flexion.
• Gastrocnemius: this calf muscle is active when the ankle is dorsiflexed and performing glute-ham raises on a GHD.
• Erector Spinae: these muscles run from the top of your spine to the bottom and are key to back extension, especially engaged in GHD back extension.
• Rectus Abdominis & Hip Flexors (Iliopsoas): heavily recruited in GHD sit-ups due to dynamic hip flexion and spinal flexion demands.

Here are some of the benefits you can expect to gain from using a GHD machine:

Posterior Chain Strength (Glutes, Hamstrings, and Calves)

Ask any strength coach what muscles the GHD works, and they’ll point straight to your backside. In particular, the glutes, hamstrings, and even the overlooked gastrocnemius (your calf muscle).

EMG research shows that glute-ham raises are one of the top exercises for hamstring activation, especially the semitendinosus — a long muscle that runs down the back of the thigh — outperforming popular moves like leg curls. 

Proper form is key here, so keep hips extended and knees controlled through the full range to really fire up those muscles.

Boosted Explosiveness and Vertical Jump Gains

If you're looking to jump higher or sprint faster, including GHD workouts with your strength and plyometric training can help. Glute-ham raises build stronger hamstrings and glutes to support a more powerful hip extension when you jump. GHD hip extensions strengthen your lower back and glutes, enhancing your posterior chain. And GHD sit-ups engage your core, improving stability and the transfer of power. 

Improved Ankle Mobility and Injury Prevention

Limited ankle dorsiflexion messes with your squat depth and increases the risk of ACL injuries, tendinopathy, and stress fractures. GHD back extension variations and glute-ham raises that get your calves involved help improve ankle mobility, especially dorsiflexion. 

Stronger Core and Spinal Stability

GHD sit-ups look pretty flashy, but they’re also functional. This exercise targets the rectus abdominis, iliopsoas, and obliques, while the antagonist muscles — like the erector spinae and glutes — help stabilize the spine and pelvis, keeping them locked in under load. This makes them ideal for athletes who need trunk control and power, especially in sports demanding rapid changes in direction.

More GHD sit-up benefits include better posture, a tougher midline, and improved transfer to lifts like deadlifts and cleans. If you're not ready for the full movement, try a GHD sit-up alternative like anchored hip-ups or Roman chair sit-ups to build up.

Maximum Glute Activation for Strength and Size

If you want stronger, more defined glutes, the GHD delivers. When performed with correct form, GHD back extensions (along with moves like split squats and hip thrusts) all reach over 60% of maximal voluntary isometric contraction (MVIC) in the gluteus maximus, which is the level considered optimal for muscle growth and strength, according to research published in the Journal of Sports Science and Medicine. In other words, adding GHD back extensions to your training will boost your glute size and strength.

Athletic Carryover to Sport Performance

One of the most underrated benefits of GHD machine exercises is how well they translate to real-world movement. By combining hip extension, knee flexion, and spinal stability in one machine, GHD workouts build sprint speed, jump height, and overall athletic resilience. The payoff? Better movement and fewer injuries.

Versatility and Progression, All in One Tool

The GHD isn't a one trick pony. It lets you do a ton of exercises, taking you from beginner-friendly GHD sit-up variations to advanced glute-ham raises and extensions. Whether you're focused on strength, mobility, or injury prevention, the GHD is a great machine to add to your repertoire. It's a smart addition if you’re working with limited space in a home gym but want to maximize functional strength and performance.

The 10 Best GHD Exercises to Try

Adding GHD machine exercises to your training routine can seriously level up your posterior chain, core strength, and overall performance. Below are 11 of the best moves, backed by research and loaded with benefits. Each one targets key muscle groups with a focus on proper form, safe technique, and progressive overload.

Glute-Ham Raise

If you're aiming to build serious hamstring strength, the glute-ham raise is your go-to move. It’s one of the most effective exercises for activating the hamstrings. The movement combines hip extension and knee flexion, also involving the gluteus maximus and gastrocnemius for full lower-body impact.

How To Glute-Ham Raise:

• Position your feet securely under the GHD footplate with your knees on the pad.
  
• Start upright, hips extended and glutes tight.
  
• Lower your torso slowly, keeping a straight line from head to knees.
  
• Once near parallel to the floor, engage your hamstrings and glutes to pull yourself back up.

Pro Tip: Focus on controlling the eccentric (lowering) phase, as this is where major strength and muscle gains happen.

GHD Sit-Up

The GHD sit-up isn’t your average ab exercise. It targets the anterior core, especially the 'six-pack muscles' (rectus abdominis), while also hitting the hip flexors. Research shows this move also activates muscles like the iliopsoas (this is a hip flexor), rectus femoris (this also aids in hip flexion), and even the hamstrings (these are active since you're likely pulling down with your feet into the foot holds for stability), thanks to the combined hip and spinal movements. But because it includes spinal hyperextension, correct form is essential for staying safe.

How To GHD Sit-Up

• Sit on the GHD with your feet locked in and hips slightly off the pad.
  
• Lower your torso back until your arms are just past vertical.
  
• Engage your core to return to the starting position with control.

Pro Tip: Start with partial range of motion and build up. Avoid flinging your body (your spine will thank you).

GHD Back Extension

A staple for posterior chain strength, the GHD back extension is key for training controlled spinal movement. It primarily works the erector spinae group (iliocostalis, longissimus, spinalis) while also hitting the glutes and hamstrings during hip extension. This is a great move for strengthening posture and stabilizing the spine.

How To GHD Back Extension

• Set the GHD so your hips rest just off the pad.
  
• Start with a neutral spine, then slowly lower your torso downward.
  
• Reverse the motion, extending through the hips, not the low back, to return to start.

Pro Tip: Keep your spine neutral throughout. Don’t overarch at the top, focusing on strength, not stretch. Spine flexion is occuring on the descent, and then a nice lordotic curve — an arched spine — is achieved at the top.

Nordic Hamstring Curl (GHD Variation)

This GHD variation mimics the Nordic hamstring curl, emphasizing eccentric loading of the hamstrings. It's one of the best ways to build resilience and reduce injury risk. The movement keeps your hips stable while forcing the semitendinosus and biceps femoris to control the descent through pure knee flexion.

How To GHD Nordic Hamstring Curl

• Kneel on the GHD pad with feet locked in.
  
• Slowly lower your upper body forward, resisting the fall with your hamstrings.
  
• Catch yourself with your hands if needed, then push off slightly to return.

Pro Tip: This move is no joke. Start with resistance bands or a partner for support if you're new to it.

GHD Hip Extension

This variation focuses on movement through the hips to target the glutes, hamstrings, and lower back without stressing the spine. Unlike the back extension, your spine stays neutral during the movement.

How To GHD Hip Extension

• Set up with your hips just off the pad and torso lowered below parallel.
• Brace your core and extend your hips to lift your body until it’s in line with your legs.
  
• Squeeze your glutes at the top, then lower slowly with control.

Pro Tip: Keep your torso rigid with no spinal movement. All the work should come from your hips.

GHD Hip and Back Extension (Combination)

This two-in-one move starts like a hip extension and finishes with a spinal extension, engaging the entire posterior chain from hamstrings to spinal erectors.

How To GHD Hip and Back Extension

• Begin below horizontal with hips off the pad.
• First, extend your hips to bring your torso up to neutral.
  
• Then finish by extending your spine to fully upright.
  
• Reverse the motion slowly and repeat.

Pro Tip: Keep each phase distinct for best results and don’t rush through the transition.

GHD Reverse Hypers

Don’t have a reverse hyperextension machine? You can mimic it on the GHD. This move is great for glutes, lower back, and decompressing the spine.

How To GHD Reverse Hypers

• Lie face down across the GHD with your hips at the edge and legs hanging down.
  
• Swing your legs upward using your glutes, lifting them to parallel or slightly above.
  
• Lower them slowly under control to reset.

Pro Tip: Focus on using your glutes and not momentum to drive the movement.

GHD Sorenson Holds

Sorenson holds are an isometric variation that strengthens the entire posterior chain, especially the spinal erectors, while building muscular endurance.

How To GHD Sorenson Holds

• Set up in the back extension position with your body in a straight line, horizontal to the ground.
• Cross your arms or extend them in front of you.
  
• Hold this position for time, keeping everything braced and aligned.

Pro Tip: Start with short holds (20–30 seconds) and build up as you gain endurance.

GHD Weighted Back Extensions

If you want to progress your posterior chain GHD workout, add dumbbells, kettlebells, or a barbell to back extensions. This move boosts upper and mid-back strength alongside the lower back.

How To GHD Weighted Back Extension

• Set up for a back extension, holding a weight close to your chest.
  
• Lower slowly, then extend up through the spine while keeping the weight stable.
  
• Avoid jerking or using momentum.

Pro Tip: Keep the weight light to start; control matters more than load here.

GHD Around-the-Worlds

This dynamic endurance move targets your core, glutes, hamstrings, and lower back — mixing strength, balance, and coordination throughout each rep.

How To GHD Around-the-World

• Hold the back extension position with feet locked in and a plate in your hands.
  
• Rotate your torso with control in a circular motion.
  
• Reverse directions after each set.

Pro Tip: Use a light weight and maintain complete control.

How to Progress These Moves

To level up your GHD training, you can modify standard movements with added resistance or by shifting to single-leg variations. Holding a plate, dumbbell, or med ball during GHD sit-ups, back extensions, or hip extensions increases the load, while resistance bands can intensify the movement, especially at the end range.

For a challenge that also improves balance and coordination, try performing exercises one leg at a time. This unilateral approach increases glute and hamstring engagement and exposes any left-right strength imbalances. Single-leg work on a GHD is an advanced progression and is difficult for even elite athletes. Just be sure your form is locked in before progressing; control always comes before load.

Try This Quick 15-Minute GHD Workout

This 15-minute workout uses only the core GHD-based movements listed, designed to build balanced strength and endurance throughout your posterior chain, core, and hips. The combination covers eccentric/concentric hamstring training, spinal and hip control, and injury prevention.

How to Do This Workout

• Spend 5 minutes warming up your hips, hamstrings, and lower back with dynamic movements and gentle stretching.
• Focus on slow, controlled motions, especially during eccentric (lowering) phases and spinal movements. 
• Keep spine alignment neutral on back extensions and hip extensions; avoid hyperextension or jerky movements. 
• Use body weight initially; for GHD Rows, start with light weights to prioritize technique.
• Keep rests brief between exercises to maintain workout intensity but long enough to perform quality reps.

Do two sets of the following:

Glute-Ham Raise —  8-10 reps — 45 seconds rest

GHD Hip Extension — 10-12 reps — 45 seconds rest

GHD Back Extension — 10-12 reps — 45 seconds rest

GHD Sit-Up — 10-12 reps — 45 seconds rest

Finish it off with one set of:

GHD Sorenson Hold — 20-30 seconds hold 

FAQs

What are the best GHD exercises?

The best GHD exercises include glute-ham raises, GHD sit-ups, and GHD back extensions which will all help with posterior chain and core development.

How do I control body movement on a GHD machine?

To control your body movement on a GHD, keep your hips locked, engage your core, and control eccentric lowering. Avoid lumbar hyperextension, especially on sit-ups, so you don't strain your back.

Is GHD a good workout machine?

The GHD is a good workout machine and is especially excellent for developing glutes, hamstrings, abs, and spinal stabilizers, which are all muscles that drive athletic performance and injury prevention.

What’s the best GHD sit-up alternative?

The best GHD sit-up alternatives include hanging leg raises, decline sit-ups, and ab rollouts, which mimic similar trunk/hip demands. If you still want to use the GHD, try a GHD hip extension, which works the posterior core and builds trunk stability. Sorensen holds are also a great GHD sit-up alternative that still uses the machine.

Rachel MacPherson is a Certified Strength and Conditioning Specialist, Certified Personal Trainer, Nutrition Coach, and health writer with over a decade of experience helping people build strength and confidence through evidence-based training.

This article was reviewed by Rosie Borchert, NASM-CPT, for accuracy.