Movement Demo | GHD Sit Ups
GHD Sit Ups: Benefits, Form and Tips
What Are GHD Sit Ups?
GHD sit ups are a core strengthening exercise which are executed using a specialized piece of equipment (the GHD – Glute Ham Developer). The movement involves lowering the torso so that the spine goes into slight extension and then uses the hip flexors to “sit up” the torso back to the start position. During the execution of this movement the core musculature works very hard to resist any movement of the spine while the torso is lower and raised and therefore will develop core strength.
Muscles Worked During GHD Sit Ups
GHD sit-ups train the entire anterior chain and require significant control and midline stability.
Muscles Worked
- Primary: Hip flexors (psoas, rectus femoris), rectus abdominis.
- Secondary: Obliques, quads, glutes.
- Stabilizers: Spinal erectors, deep core muscles.
How to Do GHD Sit Ups with Proper Form
Set Up
- Adjust the footplate so that the glutes are sitting off the pads and the knees are slightly bent.
- Feet in between the pads on the footplate, athlete sitting tall.
Execution
- The athlete lowers themselves backwards in a controlled manner to the point at which the shoulders are slightly lower than the line created from the hips to the knees (start by going torso parallel to the floor and then increase range of motion closer to the floor as capacity develops)
- The athlete creates a fast turnaround by “sitting-up”, extending the knees hard and fast, while using the core musculature to resist any movement about the spine
Common Mistakes
- Incorrect set up, sitting the glutes on top of the pad which causes overarching of the lower back when lowering to the floor
- Incorrect execution, not initiating the movement by extending the knees will again compromise the lower back
- Not bracing to resist any movement of the spine when lowering or raising the torso
Using the Rogue Abram GHD for Optimal Form
The Rogue Abram GHD is engineered to support safe, high performance training. The horizontally adjustable split pad and vertically optimized angle allow athletes of all shapes and sizes to set up the equipment to allow safe use, while the stable frame ensures the GHD remains steady during the movement.
This easy to use piece of equipment makes it ideal for both beginners and advanced athletes.
Benefits of GHD Sit Ups
- Functional Strength: Transfers to sports requiring core-to-extremity power.
- Improved Posture: Strengthens spinal erectors and glutes to support upright posture.
- Stronger Core: Builds midline strength through large-range flexion and extension.
GHD Sit Ups and Equipment Choice
GHD sit-ups are a powerful tool for developing core strength, posterior chain stability, and functional athletic performance. Proper form, progressive loading, and high-quality equipment are essential for safe, effective training. The Rogue Abram GHD remains a top choice for athletes seeking durability, adjustability, and performance support across all skill levels.