isolation · Hinge
GHD Back Extension
GHD Back Extension is an isolation hinge movement for lower back, using no equipment. It also works glutes and hamstrings. 3 sets of 10-15, 1 min rest.
- Primary muscle
- Lower Back
- Equipment
- None — bodyweight
- Difficulty
- Advanced
- Sets and reps
- 3 × 10-15
- Rest
- 75s
- Force
- pull
How to do it
- 1Set up
Hips on the pad, feet locked in the plates, knees slightly bent.
- 2The cue that matters
Full range on the GHD - go slow at the bottom or the low back takes it.
- 3Work it
3 sets of 10-15, resting about 1 minute between them.
Muscles worked
Lower Back does most of the work. Glutes and hamstrings take the rest.