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GHD Back Extension
The GHD Back Extension is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: spinal erectors (lower back) 36%, gluteus maximus 25% and hamstrings (biceps femoris) 14%.
How to do it
- Set the hip pad of a glute-ham developer so your hips rest on it and the torso hangs free in front.
- Lock your feet against the footplate under the rear rollers and cross the arms over the chest.
- Start with the body horizontal and straight.
- Lower the torso toward the floor, rounding the back one section at a time.
- Roll back up through the spine until the body is horizontal again.
Tips
- Keep the hips pressed into the pad so the spine does the moving.
- Go slowly and use a controlled range before adding load.
Common mistakes
- Swinging up and hyperextending past horizontal.
- Moving only at the hips so the lower back barely works.
- Dropping down quickly into the bottom.
Muscles worked by the GHD Back Extension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Extending the hips and spine from a flexed position against gravity: erectors and glutes lead, hamstrings assist; rounding or keeping the spine neutral shifts the share between back and glutes.
GHD Back Extension alternatives
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Frequently asked questions
What muscles does the GHD Back Extension work?
Mainly the spinal erectors (lower back) and gluteus maximus. The hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus) assist.
Is the GHD Back Extension good for beginners?
Yes. The GHD Back Extension is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the GHD Back Extension?
For example the Back Extension, Hyperextension and Weighted Hyperextension. They train mostly the same muscles.
How do you make the GHD Back Extension harder?
Add weight or reps, or move on to the Weighted Hyperextension and Single Leg Hyperextension.
Log your sets in Zulta
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