Exercise guide · Back
GHD Back Extension
The GHD back extension strengthens the posterior chain through a controlled hip hinge. With the hip crease clear of the pad, the glutes and hamstrings extend the hips while the trunk stays braced and neutral.
- Targets: Lower back
- Equipment: Bodyweight
- Type: Isolation
Step by step
How to do the GHD Back Extension
- Adjust the GHD so the feet are secured and the hip crease sits just beyond the front edge of the pad.
- Start with the body in a straight line, brace the abdomen, and keep the neck neutral.
- Hinge at the hips and lower the torso under control while maintaining a neutral spine.
- Descend only as far as hamstring mobility and trunk control allow.
- Drive the hips into the pad and squeeze the glutes to return to a straight body line without leaning past it.
Form cues
- Hip crease clear of pad
- Brace the trunk
- Hinge at the hips
- Finish in a straight line
Common mistakes
- Placing the pad over the abdomen so the hips cannot hinge
- Rounding or extending through the lower back instead of moving at the hips
- Dropping rapidly into the bottom position
- Leaning back into lumbar hyperextension at the top
Muscles worked
Primary
Lower back
Secondary
Glutes and Hamstrings
Safety: Secure both feet before starting and use a range you can control. Do not hyperextend the lumbar spine; stop at a straight body line and discontinue the exercise for sharp back, hip, or hamstring pain.
Alternatives
