Movement Demo – GHD Hip Extension Rows

Rogue athlete Justin mMdeiros demonstrates proper form for a Trap Bar Power Jump in this quick and simple movement demo from Rogue HQ.

The GHD Hip Extension Dumbbell Row is a fantastic accessory movement that combines stabilising the hip with upper body pulling strength. This movement is completed on a GHD with dumbbells, even though a barbell or kettlebells can also be used, and challenges your ability to stabilise the hip and spine while simultaneously building upper back strength. A potent combination.

Benefits

Builds and strengthens the full length of the posterior chain – the hamstrings, glutes and spinal erectors, lats, rhomboids, and traps are working cohesively. It is rare that a movement hits the full length of the posterior chain, both upper and lower body, in a single rep
Improved Midline Stability – Holding a hip-extended position on the GHD builds and trains in the muscle control hip extension and flexion while also strengthening muscles that help control the spine and core
Build back and grip strength – The row portion strengthens grip, forearms, and the upper back, especially effective for athletes, lifters, and combat sports
Learn to retract the shoulder blades for proper execution which can help improve posture
Transfer to sports – Great for athletes who need strong, connected posterior chains (e.g., sprinters, jumpers, lifters, grapplers). The combo of isometric hip hold + row mimics the coordination and tension demands of real sport movement

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
Dumbbells are staged on the floor where the athlete will complete a hip extension so they can be easily reached
Using the handles to assist, start by holding yourself horizontally with your torso and legs in line, pick up the dumbbells

Execution

With arms hanging straight toward the floor, row the dumbbells by pulling your elbows back and squeezing your shoulder blades together
Keep your torso locked and avoid any movement that would help assist the row
Pause briefly at the top of the row, then lower under control
Repeat for the desired reps, maintaining tension in the glutes and hamstrings throughout
Movement can be completed with both dumbbells moving at the same time, or each arm working independently, from the bottom up or top down

Related Products:
Rogue Abram GHD 2.0:
https://www.roguecanada.ca/rogue-abram-glute-ham-developer-2-0

Rogue GH-1 GHD:
https://www.roguecanada.ca/rogue-gh-1-ghd

Rogue Donkey:
https://www.roguecanada.ca/rogue-donkey

Rogue 3×3 Echo GHD:
https://www.roguecanada.ca/rogue-echo-ghd