How to Do a GHD Sit Up Exercise

Cross training, or conditioning, is a method of combining various exercise techniques, most often cardiovascular exercise and weight training, to obtain the best results. GHD sit-ups, or glute ham developer sit-ups, are a great way to strengthen the core muscles as part of your cross training routine. While there are GHD machines specifically designed for this exercise, you may also use a back extension machine.

Instructions

Difficulty: Moderately Easy

1. Begin GHD sit-ups with a spotter, as this can be a difficult exercise for beginners. Start off with only five repetitions, slowly building up to more as you strengthen your core muscles. Only practice alone when you become comfortable with your cross training exercises.
2. Position yourself on your GHD machine or back extension machine, placing your feet under the padded supports and flexing your feet so that your toes pull back towards you. Scoot back on the seat so that the front end of the padding is just above the backs of your knees.
3. Tighten the quadraceps muscles, buttocks and abdomen, crossing your arms over your chest and slowly lower yourself backwards as far as you can comfortably, extending the back. If you feel uncomfortable or feel that you have dropped to far, have your spotter support your lower back and shoulder, lifting you up gently until you can lift on your own. This will help to prevent muscle strain, particularly when beginning.
4. Push down with your knees, engage your abs and lift your arms to created the power to lift yourself into the GHD sit-up. Remember, when beginning new cross training exercises, always start slow to prevent unnecessary injury.

Tips & Warnings

• GHD sit-ups should not be performed if you have a history of low back problems.