Exercise guide · Core & Abs

GHD Sit-Up

The GHD sit-up trains the trunk and hip flexors through a large range of motion on a glute-ham developer. Careful setup, controlled tempo, and a range matched to current tolerance are essential.

Targets: Core
Equipment: Bodyweight
Type: Isolation

Step by step

How to do the GHD Sit-Up

Adjust the GHD so both feet are locked securely and the hips are supported near the rear of the pad.
Begin upright with the knees softly bent and the ribs stacked over the pelvis.
Lean back under control, keeping tension through the trunk and moving only through a comfortable range.
Reverse the motion by bracing the abdomen and driving through the footplates, allowing the knees to extend as you rise.
Finish upright without throwing the torso forward, then reset before the next repetition.

Form cues

Lock the feet securely
Control the descent
Keep the ribs controlled
Scale the range

Common mistakes

Starting before the footplate and pad are adjusted securely
Dropping quickly into an end range
Forcing excessive lumbar extension behind the pad
Using momentum instead of controlling the return

Muscles worked

Primary

Core

Secondary

None significant

Safety: Begin with a short range and increase it gradually only if symptom-free. Avoid forcing excessive lumbar extension, use controlled repetitions, and stop for sharp back, hip, knee, or abdominal pain.

Alternatives

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