How to Do a GHD Sit-up Exercise

Cross training combines various exercise techniques, most often cardiovascular exercise and weight training, to obtain the best results. GHD sit-ups, or glute-ham developer sit-ups, can 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.

Difficulty: Moderately Easy

Instructions

1. Position yourself on your GHD machine or back extension machine. Place your feet under the padded supports and flex 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.

2. Tighten the quadraceps muscles, buttocks and abdomen, crossing your arms over your chest and slowly lower yourself backwards as far as you can while extending your back. If you feel uncomfortable or feel that you have dropped to far, have your spotter lift you up gently until you can lift on your own.

3. Push down with your knees, engage your abs and lift your arms to generate the power to lift yourself into the GHD sit-up. When beginning new exercises, start slow to prevent injury.

Tips & Warnings

• Begin GHD sit-ups with a spotter. Start off with only 5 repetitions, slowly building up to more as you strengthen your core muscles. Only practice alone when you become comfortable with your cross-training exercises.
• GHD sit-ups should not be performed if you have a history of low back problems.

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