1 - Adjust the GHD machine to fit your body. You’ll typically want the footpad to support your lower thighs, just above the knees. Secure your feet under the footpads.
2 - Position yourself face down on the machine with your hips resting on the pad and your upper body hanging off the edge.
3 - Cross your arms over your chest or place your hands behind your head.
4 - Engage your core muscles and lower your upper body towards the ground by bending at your hips.
5 - Continue the movement until your upper body is nearly parallel to the ground, feeling a stretch in your lower back.
6 - Lift your upper body back up by contracting your abdominal muscles. Exhale as you rise.
7 - Aim to reach a seated position with your torso perpendicular to the ground, or as far as your range of motion allows.
8 - Lower your upper body back down to the starting position with control.
