GHD Back Extension With Rotation

How To Do A GHD Back Extension With Rotation Correctly

The GHD Back Extension With Rotation is a great exercise that strengthens the lower back, hamstrings, glutes, and core.

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 while rotating your torso to one side, pointing your elbow to the ceiling.
5. Once your body reaches parallel to the floor, do not go any higher.
6. Lower back down again, but this time when you rise back up, rotate your torso to the other side.
7. That’s one rep.
8. Continue alternating sides for reps.

Primary Muscles Worked

Back Extension Variations

• Dumbbell Superman Back Extension
• GHD Back Extension
• Incline Back Extension