TETSUGhd Back Extension
The Ghd Back Extension is a leverage machine exercise that primarily targets the lower back. Follow the 6 steps below for correct form, with an animated demonstration.
lower back
leverage machine
How to do the Ghd Back Extension
- Set up face down on the GHD with your hips on the pad and ankles secured.
- Cross your arms over your chest or place your hands behind your head.
- Lower your torso toward the floor under control.
- Extend your hips and back to raise your torso to a neutral line.
- Squeeze your glutes and lower back at the top without over-arching.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Ghd Back Extension work?
The Ghd Back Extension primarily targets the lower back.
What equipment do I need for the Ghd Back Extension?
You need a leverage machine to perform the Ghd Back Extension.
How many sets and reps of the Ghd Back Extension should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Ghd Back Extension works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your core volume climb, and let AI plan your week. Scan the code or grab the app — free to start.