GHD Sit-Up

Set-up

• Adjust the GHD so your hips sit just off the front of the pad when your feet are locked in.
• Sit up on the machine with your feet under the rollers and your knees slightly bent.

How to do it

1. Lean back with control until your torso is about parallel to the floor, or lower if prescribed.
2. Straighten your knees slightly to drive your torso back up.
3. Sit up and reach forward to touch your toes or the foot plate.

Coaching cues

• Start with a short range and add depth over several sessions.
• Keep the movement smooth: no throwing yourself back.

Common mistakes

• Dropping all the way back to the floor in your first session.
• Doing too many reps too soon, which can cause severe muscle soreness.

Safety

• Start with only a few reps: high volumes on the GHD can cause severe muscle damage (rhabdomyolysis) in people new to it.