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Scan/Leg machines

Back extension / GHD

Hinges for the lower back, glutes and hamstrings, and glute-ham raises.

Also called Hyperextension bench, Roman chair

How to set it upPicture · 3 steps
Hip pad
  1. 1Pad just below your hip crease
  2. 2Ankles locked under the rollers
  3. 3Hinge down with a flat back, then come up

New to it? Pick a weight you could lift about 15 times and do 2–3 sets of 10–12, resting 1–2 minutes.

Best exercises on it

  • 45° Back Extension
    A#13 of 40 for back · Bodyweight
  • Glute-Ham Raise
    A#8 of 18 for hamstrings · Machine
  • Reverse Hyperextension
    B#18 of 29 for glutes · Machine
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