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Instructions
- Adjust the GHD so your hips rest just forward of the pad and your feet are locked in securely.
- Start in a straight line position, with your body parallel to the ground and arms crossed or behind the head.
- Lower your upper body by flexing through the spine until it forms a gentle curve downward.
- Reverse the motion by engaging your lower back to extend the spine back to a straight position.
- Do not hyperextend at the top; finish with a neutral spine.
Technical Tips
- Control the descent to avoid excessive spinal flexion.
- Initiate the upward motion by contracting your lower back muscles, not swinging.
- Keep glutes and hamstrings engaged for added support and stability.
- Avoid jerky or rushed movements; maintain smooth control throughout the set.
Breathing Tips
- Inhale as you lower your torso downward.
- Exhale during the upward extension phase.
- Maintain steady, rhythmic breathing to support core stability.
Medical restrictions
- Lumbar disc herniation
- Spinal stenosis
- Sciatica
- Acute lower back pain
The GHD Back Extension is a posterior chain exercise that targets the spinal erectors and lower back through controlled spinal flexion and extension. Performed on a Glute-Ham Developer (GHD), this movement is a staple in strength and conditioning programs for developing lumbar endurance, improving spinal control, and enhancing overall core stability. Unlike traditional hip-dominant variations, the GHD Back Extension allows for greater focus on segmental spinal movement, making it ideal for strengthening the lower back in isolation. This exercise plays a critical role in injury prevention, especially for athletes and lifters who demand strong and resilient back structures. By promoting both eccentric control and concentric strength, the GHD Back Extension helps maintain a healthy lumbar spine and contributes to better posture, improved lifting mechanics, and reduced risk of chronic lower back issues.
What muscles does the GHD Back Extension work?
The GHD Back Extension primarily targets the lower back muscles, especially the spinal erectors, and secondarily engages the glutes and hamstrings.
Is the GHD Back Extension safe for my spine?
Yes, when performed with proper form and control, it strengthens the lower back safely and promotes spinal health and endurance.
How is the GHD Back Extension different from the Hip Extension?
The Back Extension focuses on spinal flexion and extension, while the Hip Extension emphasizes hip hinging with a neutral spine.
How many reps of GHD Back Extensions should I do?
Perform 8–15 reps per set, focusing on controlled movement and avoiding hyperextension at the top.
Can beginners do the GHD Back Extension?
Beginners can start with a reduced range of motion and gradually increase as strength and control improve.