GHD Back Extension

Lower Back, Glutes, HamstringsGHD Machine

The GHD back extension strengthens the posterior chain—hamstrings, glutes, and lower back. It teaches hip hinge control while keeping your spine safe in a neutral position.

How to do it

1Adjust the machine so your hips sit just clear of the pads and your ankles are locked between the rollers.

2Cross your arms over your chest and hinge forward at the hips to lower your torso down.

3Squeeze your glutes and hamstrings to pull your upper body back up until it aligns with your legs.

4Pause for a second at the top, keeping your spine straight and core engaged.

Common mistakes

Hyperextending your lower back at the top past a straight line.

Rounding your spine during the movement instead of hinging clean at the hips.

Jerking your body up using momentum, increasing stress on the lumbar spine.

Breathing

Inhale as you lower your torso down. Exhale as you pull yourself back up to the top line.

Make it harder or easier

To simplify, shorten your range of motion. To intensify, hold a weight plate against your chest.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.