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Glute Ham Developer Sit up and Russian Twist

Trunk-flexion drill that develops abdominal strength and control using bodyweight, with emphasis on the abdominals.

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Exercise overview

Training details

AbsObliquesHip Flexors

Equipment

Glute Ham Developer

Sets × reps

3 × 10 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Secure the feet in the GHD and position the hips so the torso can lower with control.
  2. 02Brace the trunk and descend only through a range that does not force lumbar extension.
  3. 03Sit up smoothly until the torso is tall.
  4. 04Rotate once to each side from the ribs while keeping the pelvis anchored.
  5. 05Return to center and lower under control before the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDecline Sit-up and Russian TwistRelated variationDecline Bench Crunch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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