GHD Sit-Up

CoreBW

A large-range sit-up performed on a glute-ham developer, extending well past horizontal into hip extension before curling all the way forward — a demanding CrossFit-canon movement requiring both flexibility and strength through a huge range of trunk motion.

Demo: General S&C demo

Sets

3

Reps

10-12

Rest

1 min

Contraindications

Low back pain, especially at the extended bottom position — reduce range significantly or avoid if flexion/extension combined movement aggravates symptoms.

Setup

Position on a GHD machine with the hip pad set appropriately, feet secured in the footplate.

Execution

  1. 1Lower back into hip extension, going well past horizontal
  2. 2Brace the core before initiating the sit-up
  3. 3Curl the torso forward, flexing through the hips and spine to touch the toes or beyond
  4. 4Control the descent back down into extension
  5. 5Repeat for reps without losing control at either end range

Key cues

  • Control the bottom, don't just fall into extension
  • Curl up smoothly, don't jerk
  • Touch the toes at the top with control
  • Keep a consistent tempo throughout the set

Common faults

  • Free-falling into the bottom extension without control
  • Using momentum to swing up instead of controlled flexion
  • Excessive lumbar hyperextension at the bottom
  • Rushing reps, sacrificing range for speed

Tweaks

  • Reduce range of motion for a beginner regression
  • Add a hold at full flexion for more time under tension
  • Progress load only once bodyweight range is well controlled

Regressions

Weighted Sit-Up

Muscles

Primary: Rectus Abdominis, Hip Flexors

Secondary: Erector Spinae, Obliques

Notes

FLEXION. Advanced range-of-motion movement; commonly cited as having higher injury rates when performed with poor control at speed.

Sources

Attribution: CrossFit / glute-ham developer canon