The Glute Ham Developer (GHD) Sit-Up is an advanced core exercise designed to build strength, stability, and explosive power. Unlike traditional sit-ups, this movement places the body in a greater range of motion, activating the hip flexors, rectus abdominis, obliques, and spinal stabilizers.
Technique:
1. Setup – Adjust the GHD machine so your hips extend slightly beyond the pad.
2. Starting Position – Sit upright with feet secured under the footplate, knees slightly bent.
3. Lowering Phase – Slowly lower your torso backward until it is parallel to the ground (or slightly beyond, depending on mobility).
4. Engagement – Keep your core tight, avoid overextending your spine.
5. Ascent – Contract your abs and hip flexors to pull yourself back up to the starting position.
6. Breathing – Inhale while lowering, exhale while rising.
Efficiency & Benefits:
Builds explosive core strength.
Improves hip flexor endurance.
Enhances spinal stability for heavy lifting.
Transfers power to sports movements like sprinting and jumping.
Highly effective for CrossFit athletes and advanced lifters.
⚠️ Caution: Beginners should progress gradually, as excessive range of motion can strain the lower back and hip flexors if not controlled.
