The GHD Sit-Up (Glute-Ham Developer Sit-Up) is a high-level core exercise performed on the GHD machine, known for its extended range of motion and demand for control. Unlike standard floor sit-ups, the GHD sit-up takes the spine and hips through a much deeper arc—starting in a near-horizontal position and ending with the torso upright or beyond. This movement builds explosive abdominal strength, dynamic hip flexor power, and eccentric control through the entire anterior chain.
In CrossFit, GHD sit-ups are used as both a skill movement and a conditioning tool. They commonly appear in benchmark workouts, competitive programming, and as a test of midline endurance. While extremely effective, they require careful attention to form and progression due to their high demand on the spine and hip flexors. Executed properly, they build serious core strength and athletic capacity; done poorly, they can lead to overuse or injury.
For athletes who have built a strong core foundation, the GHD sit-up offers a potent upgrade—one that pushes the limits of range, speed, and strength.
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AMRAP 6
12 cal Ski erg
12 Double DB hang power clean
2 min rest
AMRAP 6
3-6-9-12-15….
One arm devils press
GHD sit ups
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For time
Buy in: 15/20 cal assault bike
3 rounds of:
12 Ring rows/pullups
8 Hand release push ups/HSPU
10 DB snatch
1 min rest
Buy in: 15/20 cal assault bike
3 rounds of:
6 (Banded) pull ups/C2B
8 Hand release push ups/HSPU
10 DB snatch
1 min rest
Buy in: 15/20 cal assault bike
3 rounds of:
3 Burpee (banded) pull ups/bar muscle ups
8 Hand release push ups/HSPU
10 DB snatch
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AMRAP 14
500 m bike
14 Alt. DB snatch
14 DB OH Reverse lunges
14 HR. Push ups/Ring push ups
14 Ab-mat sit ups/GHD sit ups
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EMOM 20
1: 10/15 cal Ski erg
2: 10-15 GHD sit ups
3: 50 DU/75 SU
4: 10 DBL KB clusters
5: Pause
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EMOM 16
1: 8-16 DB squat snatch
2: 10-18 cal bike erg
3: 10-18 OA DB hang clean and jerk
4: 10-18 GHD sit ups
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18-12-6
Power snatch
GHD sit ups
Ring rows/Pull ups
*400 m run after each round
The GHD sit-up primarily targets the rectus abdominis—your “six-pack” muscle—through an extended range of motion not possible on the floor. The movement also heavily engages the hip flexors, particularly the psoas and iliacus, which are responsible for flexing the hip during the ascent. The obliques activate to support rotational control and bracing, especially during higher-speed reps.
The spinal erectors and lumbar stabilizers play a critical role in controlling the descent and supporting the spine through the extended range. Meanwhile, the glutes and hamstrings assist in hip positioning and stabilization throughout each rep, keeping the pelvis aligned and tension balanced.
Because of the full-body tension required to perform the movement properly, even the lats, traps, and deltoids contribute during more explosive or arm-driven sit-up variations. It’s a true compound core movement that requires coordination and strength from head to toe.
Begin by adjusting the GHD machine so your hips are just in front of the pad and your feet are firmly secured under the foot pads. Sit upright with your legs straight, your back tall, and your hands across your chest or extended overhead. Engage your glutes and core before descending.
Initiate the movement by extending your hips and leaning backward, allowing your spine to slowly follow. Lower your torso until it is in line with your legs or slightly below parallel—this is the bottom of the range. Maintain control throughout the descent to avoid hyperextending your lumbar spine.
From the bottom, aggressively flex your hips and contract your abdominals to bring your torso back up. You may generate power by swinging your arms overhead and then forward for momentum. Finish the rep with your torso upright and your chest tall over your hips. Repeat with consistent tempo and tension, especially during high-volume sets.
GHD sit-ups absolutely work—but they’re not for beginners. They offer a deep training effect by pushing your midline through greater ranges of motion, developing more than just surface-level abs. Athletes who train them consistently build stronger hips, tighter control through their trunk, and better posture under load.
However, they must be programmed wisely. Too many reps too soon can lead to excessive soreness or even injury, especially in the hip flexors and lower back. Start with low reps, strict form, and full control. As strength and tolerance improve, you can increase volume and intensity safely.
For athletes looking to take their core strength beyond crunches and planks, the GHD sit-up delivers unmatched challenge and reward. It builds the kind of midline that holds up under heavy barbells, fast gymnastics, and long WODs.
The GHD sit-up trains the core in a way few movements can. It develops strength through a complete range of motion, improving your ability to generate force while simultaneously controlling deceleration and extension. This makes it particularly valuable for CrossFit athletes and functional fitness enthusiasts who demand high midline output under fatigue.
The movement also builds resilience in the hips and trunk by challenging you to move with intention and power under stretch. It reinforces postural awareness, teaches pacing and breathing through tension, and enhances your ability to resist fatigue during workouts involving Olympic lifts, gymnastics, or extended metcons.
When introduced properly and progressed intelligently, the GHD sit-up becomes a cornerstone for high-performance core development. It’s one of the most direct ways to build dynamic trunk strength that carries over to almost every movement in CrossFit.
