Own Every Range
← Back to library

VIDEO DEMO

Goblet-held back extension

Regression of 45° Back Extension

YouTube · Yunus BarisikHow To Do 45 Degree Back ExtensionsWatch the demonstration

REGRESSION · HOW TO DO IT

Goblet-held back extension

These steps are written specifically for the Goblet-held back extension. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Goblet-held back extension. Hold one weight close to the chest and keep it centered over the working base.

  2. 02
    Move the pattern

    Fold at the hips and reach the chest forward until you feel the glutes and hamstrings load.

  3. 03
    Match the demand

    Use this version to make the position repeatable before adding range, load, or speed.

  4. 04
    Finish with control

    Drive the hips into the pad and finish in a straight line. Stop before the low back arches. Finish with glutes—not lumbar extension.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

GLUTES & HIPS / 09

Short rangeShort range

Goblet-held back extension

Sets: 3–4 · Reps: 6–12

Goblet-held back extension is a regression of 45° Back Extension. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The glutes and hamstrings begin long at the bottom, then shorten to bring the torso back in line without needing maximal spinal loading.