Hyperextensions & GHD

1. What is the difference between a hyperextension bench and a GHD machine?

Hyperextension benches are ideal for isolated back extensions, typically set at a 45° or 90° angle. GHD machines go a step further and offer glute ham raises, sit-ups, and dynamic core training, so they're perfect for advanced athletic conditioning.

2. Which muscle groups are trained?

Mainly the lower back (erector spinae), glutes, hamstrings, and deep core muscles, all of which are critical for core stability and injury prevention.

3. Who are hyperextensions and GHD machines good for?

Perfect for all training levels — from rehab and core-focused workouts to functional training and powerlifting. GHDs are especially popular in functional fitness and among advanced athletes.

4. How often should you include these exercises in training?

Two to three times per week is enough to sustainably build strength and stability in the lower back and core — always with controlled movements.

5. What makes a quality machine?

Look for a stable frame, non-slip padding, adjustable settings for different body sizes, and a high max load capacity.