What muscles does the GHD Sit-Up work?

The GHD Sit-Up mainly works the abs and hip flexors.

How many sets and reps of the GHD Sit-Up?

2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.

What can I do instead of the GHD Sit-Up?

Ab Wheel Kneeling Rollout, Ab Wheel Rollout, Barbell Rollout and Bear Hug Carry work the same main muscle.

GHD Sit-Up

On the glute-ham developer, sit back to a stretch and crunch up to vertical with control.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Abs, Hip flexors
Equipment: Machine
Movement: Core

Sets and reps

2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds.
Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the abs, for when the machine is taken or you want a change.

Questions

What muscles does the GHD Sit-Up work?: The GHD Sit-Up mainly works the abs and hip flexors.
What equipment do you need for the GHD Sit-Up?: A machine.
How many sets and reps of the GHD Sit-Up?: 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
What can I do instead of the GHD Sit-Up?: Ab Wheel Kneeling Rollout, Ab Wheel Rollout, Barbell Rollout and Bear Hug Carry work the same main muscle.

Program it for your clients

Coaches add the GHD Sit-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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