Weighted GHD Back Extensions
Muscle Groups: Hamstrings, Glutes
Weighted GHD Back Extensions focuses on Hamstrings, Glutes, with Lower Back working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted GHD Back Extensions with proper form and technique.
- 1
Adjust the GHD machine so your hips are just above the pad, allowing for full range of motion, and secure your feet.
- 2
Hold a weight plate or dumbbell against your chest with both hands.
- 3
Begin by slowly lowering your upper body towards the floor, hinging at your hips, until your torso is perpendicular to your legs or slightly below.
- 4
Keep your back straight and core engaged throughout the descent.
- 5
Engage your lower back and glutes to slowly raise your torso back to the starting position, forming a straight line with your body.
- 6
Control the movement, avoiding any jerking or momentum, and repeat for the desired number of repetitions.
Secondary Muscles
While Weighted GHD Back Extensions primarily targets Hamstrings, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Lower Back . 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 Weighted 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 Weighted 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.
