GHD Sit-Up
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The GHD Sit-Up is a bodyweight exercise performed on a Glute-Ham Developer bench, where you anchor your feet and lower your torso backward from a seated position before explosively sitting up past vertical. Its primary purpose is to build explosive core strength and endurance, targeting the abs intensely while secondarily engaging the hip flexors. It's ideal for athletes seeking advanced abdominal power, such as CrossFitters or combat sports competitors, but beginners should progress cautiously to avoid lower back strain.
How to Perform GHD Sit-Up
- 1Secure your feet under the GHD pads with heels hooked and knees bent at 90 degrees, positioning your hips just off the front edge of the pad for full range of motion.
- 2Lie back with your torso extended fully backward, arms crossed over your chest or hands behind your head (avoid pulling on neck).
- 3Engage your core by bracing your abs as if preparing for a punch.
- 4Inhale deeply, then initiate the sit-up by contracting your abs and hip flexors to curl your torso upward.
- 5Exhale forcefully as you drive through your hips to sit all the way up, bringing your chest toward your knees without rounding your lower back.
- 6Pause briefly at the top with abs tight, then inhale as you slowly lower your torso back down under control.
- 7Repeat for desired reps, maintaining constant tension in your core.
- 8Key form tips: Keep movement smooth and controlled—avoid momentum or ballistic snapping from the hips; do not hyperextend your back at the bottom or strain your neck; if hip flexors dominate, shorten range of motion initially. Stop if you feel lower back pain.
