GHD Back Extension

How To Do A GHD Back Extension Correctly

The GHD Back Extension is an excellent exercise to strengthen the lower back, hamstrings, and glutes.

To get started:

1. Using a GHD machine, lock your body into position by resting your thighs and hips on the pad, while tucking your ankles and calves under the padded holders.
2. With your core turned on and your body in a straight line parallel to the floor, position your hands behind your head, then bend at the waist to lower your upper body towards the floor, keeping your back straight.
3. Lower as far as you can while keeping your back flat, once your lower back rounds, you’ve gone too far.
4. Raise your upper body back to parallel to the floor.
5. That’s one rep.
6. Continue for reps.

Primary Muscles Worked

Back Extension Variations

• Dumbbell Superman Back Extension
• GHD Back Extension With Rotation
• Incline Back Extension