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Instructions
- Secure your feet under the foot pads of the GHD machine.
- Position your hips slightly forward of the pad to allow for full range of motion.
- Lower your upper body back in a controlled manner until your torso is extended past parallel.
- Contract your abs and initiate the movement by flexing at the hips and spine.
- Sit up until your torso is upright or slightly beyond vertical.
- Repeat the movement for the desired number of repetitions.
Technical Tips
- Avoid hyperextending the lower back at the bottom of the movement.
- Engage your core throughout the entire range of motion to protect your spine.
- Use controlled tempo to maximize abdominal activation and reduce momentum.
Breathing Tips
- Inhale deeply as you lower your torso backward.
- Exhale forcefully during the sit-up phase as you contract your core.
- Maintain rhythmic breathing throughout the set.
Medical restrictions
- Lumbar disc injuries
- Lower back pain or instability
- Post-abdominal surgery recovery
- Hip flexor tendinopathy
The GHD Sit-Up, performed on a Glute-Ham Developer machine, is a powerful abdominal exercise that targets the entire core through a full range of motion. Unlike traditional sit-ups, the GHD Sit-Up allows for a dynamic extension of the torso beyond parallel, increasing eccentric loading and enhancing core strength development. This exercise also recruits the hip flexors and spinal erectors, making it ideal for athletes seeking improved trunk stability and explosive power. Commonly used in CrossFit and functional fitness training, the GHD Sit-Up is considered an advanced core exercise due to its demand on balance, mobility, and strength. When executed with proper technique, it contributes significantly to improving posture, reducing injury risk, and enhancing performance in sport and daily movements.
Is the GHD Sit-Up good for building core strength?
Yes, the GHD Sit-Up is highly effective for building core strength as it activates the entire abdominal region with extended range of motion and controlled eccentric loading.
Can beginners do the GHD Sit-Up safely?
The GHD Sit-Up is generally not recommended for beginners due to its intensity and demand on the lower back. It should be introduced progressively with proper supervision.
What muscles does the GHD Sit-Up target the most?
The primary muscle targeted by the GHD Sit-Up is the rectus abdominis, with secondary involvement from the external obliques, hip flexors, and spinal erectors.
How many reps of GHD Sit-Ups should I do?
For strength and endurance, aim for 8 to 15 controlled reps per set, adjusting volume based on experience and core conditioning.
Is the GHD Sit-Up better than regular sit-ups?
The GHD Sit-Up offers a deeper range of motion and greater muscle engagement than regular sit-ups, making it more effective for advanced core training.