GHD Sit-Up

The GHD sit-up is a core-strength exercise done on a glute-ham developer machine. It trains your abdominals and hip flexors to pull your torso from a laid-back position to upright, while your quadriceps help anchor your legs.

Set the foot pads so your hips sit just behind the large pad, not on top of it. Lock your feet under the ankle pads, press your shins against the vertical supports, and start upright with your torso vertical, knees bent around 90 degrees, and your arms crossed over your chest or reaching overhead.

Lower your torso backward under control. Reach your arms overhead and touch the floor behind you only when you have earned that range through practice; otherwise stop around parallel to the floor. To come up, pull your torso forward and drive your knees toward extension on the way up, finishing tall.

Brace your midsection before you lower, breathe out as you sit up, and keep your abs tight on the way down to control the eccentric. Beginners should use a limited range, stopping at parallel rather than full extension. To make it harder, hold a light plate at your chest or reach farther back once your form is solid.

This exercise can create a lot of muscle soreness, so start with very low volume and progress slowly, especially after a layoff or if you have had lower-back stress. Build range and reps over weeks rather than jumping straight into high-rep sets.

Fault: Dropping back and slamming your hands to the floor overhead before you own that range. Fix: Stop at parallel until you can lower with control, then gradually add range as your midline strength improves.

Fault: Pulling up with stiff or locked knees instead of using your hips and abs. Fix: Drive your knees to extension on the way up and keep the movement smooth from start to finish.

Fault: Letting your back arch and your shoulders fall behind your hips at the bottom. Fix: Keep your core braced, move only as far back as you can while keeping good posture, and return with control.