Help with an alternate exercise

[Deserve]

I am currently in phase 8 of HGM. IT calls for back extensions which I cannot do in my home gym. Will some one please offer up an alternative?

One suggestion has been Bent knee good mornings since I’m already doing dead lifts earlier in the workout.

[NoMoYoYo]

Do you have a bench and a 2x4? I put a 4' 2x4 under my bench, then lay down with the end of the bench at my waist, with my upper body hanging off. I put my knees under the board, and bend down to the floor.

I actually raise the entire thing on a few 2x12's so I can get a better ROM, but you get the idea. I also have to put DB's or weights on the "feet" of my bench at the other end so it doesn't flip on me.

[Alwyn]

Let's break the exercise down to see what the options are:

It's a single joint, hip extension action. So as long as you perform that movement, you're fine.

You can do back extensions on a swiss ball.
Failing that you could do reverse hypers, hip extension 'bridges' (feet on bench/ball, shoulders on floor - lift hips up as high as possible), good morning, romanian deadlifts etc.

If you are already doing these exercises, then an additional set will likely be all you need.

AC

[Deserve]

Thanks for the help all. I appreciate it. I've got a good direction to head in.