How to do the Back Extension, step by step
- Lie face down on the GHD with your hips in front of the pad.
- Hook your feet in and cross your arms over your chest.
- Hinge down at the hips with a flat back.
- Squeeze your glutes and back and raise your torso.
- Stop when your torso is in line with your legs.
Common mistakes and how to fix them
- Hyperextending at the topstop in line with your legs.
- Jerky movementwork smoothly and under control.
- Pad under your stomachset your hip bones in front of the pad.
How to scale the Back Extension
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Superman on the floor
- Shorter range of motion
- Hip Extension with a straight back
Also known as
Back ext · Ghd back extension
Benchmarks with Back Extension
- Filthy Fifty50 each: Box Jumps, Jumping Pull-ups, KB Swings, Walking Lunges, K2E, Push Press, Back Ext., Wall Balls, Burpees, Double Unders
- Michael3 RFT: 800 m Run, 50 Back Extensions, 50 Sit-ups
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.