TETSUGhd Back Extension Alternatives
Need a swap for the Ghd Back Extension? These 10 exercises train the same primary muscle — the lower back — using assisted, bodyweight and machine. Pick one that fits your equipment and slot it into the same place in your program.
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Common questions
What can I do instead of the Ghd Back Extension?
The closest substitutes are the 3/4 Sit-Up, 45° Side Bend and Alternate Heel Touchers. Each trains the lower back as its primary muscle, so sets and reps can stay the same as your Ghd Back Extension programming.
Is there a bodyweight alternative to the Ghd Back Extension?
Yes — the 3/4 Sit-Up trains the lower back with no added weight. Progress by adding reps, slowing the tempo, or adjusting leverage.
Can I just rotate these with the Ghd Back Extension?
Yes. Rotating two or three same-muscle movements every few weeks keeps progress moving without changing what the session trains — they all load the lower back first.
Track it in Tetsu
Swap exercises mid-workout in Tetsu — it keeps your history per movement and suggests the right weight when you switch. Free to start.