GHD Back Extensions
Muscle Groups: Hamstrings, Glutes
GHD Back Extensions focuses on Hamstrings, Glutes, with Lower Back, Traps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform GHD Back Extensions with proper form and technique.
- 1
Lie face down on a GHD machine with your hips resting on the pad and your feet secured under the ankle pads.
- 2
Begin with your torso parallel to the floor and your hands crossed over your chest or behind your head.
- 3
Hinge at your hips to slowly lower your upper body towards the floor until your torso is perpendicular to the floor.
- 4
Engage your glutes and hamstrings to extend your hips, raising your torso back to the starting position.
Secondary Muscles
While GHD Back Extensions primarily targets Hamstrings, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Lower Back, Traps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed GHD Back Extensions, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as GHD Back Extensions, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
