Weighted GHD Back Extension

Lower back, Glutes, HamstringsGHD machine, plate

Weighted GHD back extensions target the glutes, hamstrings, and spinal erectors. This exercise strengthens the posterior chain through a hip-hinge movement.

How to do it

1Adjust the GHD machine so the pads sit just below your hip crease.

2Secure your feet between the rollers and hold a weight plate tight against your chest.

3Lower your torso, keeping your spine neutral and your neck in line with your back.

4Squeeze your glutes and hamstrings to raise your torso until your body forms a straight line.

5Hold the top position for a second, making sure not to hyperextend your lower back.

6Slowly lower yourself back down under complete control.

Common mistakes

Hyperextending your lower back at the top, which pinches your spine.

Dropping down too fast without controlling the descent with your hamstrings.

Rounding your upper back as you lower, which reduces the effectiveness of the exercise.

Breathing

Inhale as you lower your torso. Exhale as you lift your body back up.

Make it harder or easier

To scale down, use a lighter plate or perform the movement with just your bodyweight.

To scale up, hold the weight further away from your chest with slightly extended arms.

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.