The GHD sit-up is performed on a glute-ham developer that locks your feet in place, so you lower your torso behind the hips and sit all the way back up. The long range of motion makes it a very demanding exercise for the abs and hip flexors, and a classic CrossFit movement for core strength.
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How effective is this exercise for you?
4
Sets
15
Reps
GHD machine
Equipment
7.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Core, Hip flexors
📋 How To Perform GHD Sit-Up
1
Position yourself in the GHD machine, ankles secured, hips on the pad.
2
Lower your torso back until nearly horizontal.
3
Sit up explosively, driving through your abs, reaching forward.
4
Control the descent back down — don't let it be a free fall.
5
Keep your movements controlled to protect your lower back.
💡 Benefits of GHD Sit-Up
Builds strong abdominals and hip flexors through a full range, and improves trunk control for squatting, lifting and gymnastics. The movement also challenges the quads and the hips, and gives a strong burn in short sets.
📈 Sets, Reps & Programming
Start with 3 sets of 5 to 10 reps and keep a controlled tempo, building slowly over several weeks. Reach the hands toward the floor behind you only as far as you can control, and stay well below your maximum while the body adapts to the stretch.
⚠️ Common Mistakes to Avoid
Going too deep too soon when the abs and hips are not ready
Using momentum and bouncing at the bottom
Arching the lower back hard during the lowering phase
Doing too many reps in the first session
✅ Pro Tips
Brace the abs and keep the ribs pulled down as you lower
Sit up by curling the torso and finish with the hips open
Control the descent and avoid swinging at the bottom
🛡️ Safety Notes
The extended position strains the hip flexors and lower back, and new users often get very sore. Start with short ranges, avoid it with lower back or hip problems, and stop if you feel sharp pain in the back.
🔁 Progressions & Regressions
Make it harderhold a weight plate on the chest or add reps.
Make it easierreduce the range and use a floor sit-up with the feet anchored.
