GHD Sit Up: Benefits, Technique & Alternatives

A GHD sit-up is a very dynamic exercise that primarily targets your core muscles (it’s a sit-up, duh!). If you’ve ever seen any kind of sit-up being performed, this conclusion was not hard to reach. But a GHD sit-up will target a lot more than your core (we’ll get into details a little bit later, no worries!).

You may ask, why should I choose a GHD sit-up instead of a traditional one? A sit-up is a sit-up, how different can they be? I don’t blame you for thinking that but as it turns out, there are quite a few differences.

The first thing you may notice is the range of motion; it’s noticeably larger than the one of the traditional sit-ups, almost three times as large. This means that it also engages your core muscles much more and thereby offers a much more challenging and intense workout.

With the right technique and enough practice, a GHD sit-up will be incomparably more beneficial to you.

GHD sit ups look simple, at first glance anyway, but you might be more curious at exactly which muscles are being worked by this machine before you decide to incorporate it into your fitness routine. I wanted to know exactly what muscles I’m targeting so I can decide if the additional effort is worth it. It’s a challenging exercise, after all, and if you’re just targeting the same muscles as you do with traditional sit-ups, what’s the point (other than the workout looking infinitely cooler)?

Let’s see which muscles will thank you for choosing to do your sit-ups on a GHD machine.

So, now you know that the majority of your body gets a great workout when doing GHD sit-ups. But they still look really challenging and you’re not ready to switch over from your regular sit-ups, you say?

Always remember that you’ll never make any progress in your comfort zone. I know regular sit-ups are familiar and comfortable, but if you want to grow, you need to get uncomfortable and upgrading your run-of-the-mill sit-ups to GHD sit-ups is the way to go.

This is the most pronounced benefit. GHD is also amazing for core strength and endurance. Core endurance is what decides how long you can keep your core engaged. Building core endurance helps with running, lifting, and many other activities. 

Have you ever heard of functional fitness? Exercises that imitate movements you do in everyday life are considered to be functional fitness, and GHD sit-ups are one of them. GHD sit-ups will help you with any daily activities that require stability and strength. They’ll also help with improving the strength of your diaphragm. 

And did you know that strong, fit glutes and hamstrings are not just for posting on Instagram? They improve your posture and make your spine more stable, so that’s another good reason for you to try out GHD sit-ups.

GHD sit-ups also improve your flexibility. The greater the flexibility, the greater your range of motion and the less risk of injury during other workouts and activities. 

Lastly, let’s not forget that six-pack. It’s impressive and everybody wants it. A GHD sit-up will help you get it quicker than your normal sit-up.

I can already see you changing your mind and eyeing that GHD machine at your gym. Good for you, your body will thank you for it!

Now that you’ve decided to be brave and do the upgraded version of sit-ups, I’ll explain exactly how you need to do them.

Hop on the GHD machine, sit on the pad, and hook your feet under the footpads. Make sure you feel that they’re hooked securely and that you feel safe. Next, adjust the machine so that your hips are at the edge of the pad and your torso is hanging off the back, parallel to the ground (it sounds scarier than it is, I promise).

Now draw your belly button in towards your spine; doing this will stabilize your spine and torso.

Slowly begin to lower your body towards the ground. Your back needs to be straight while you’re doing this, and your core should be engaged. As you go lower, extend your arms over your head.

I’ll be honest with you, even the most effective workout can become boring if you don’t mix it up from time to time. I’m a huge fan of GHD sit-ups and I can see the results from them pretty quickly, but for me, it’s not just about the results. I love the experience of working out so when a workout becomes a chore, I spice things up. 

Here's how:

Reverse crunches are amazing for your abs, especially the transversus abdominis, or TrA, which are the deepest of the six abdominal muscles. To do a reverse crunch first you need to lay flat on your back. Then you pull your legs towards your chest and also lift your hips off the ground at the end of the movement. Then extend your legs to finish one rep.

Again, lay on your back. Your legs are going to be bent, together and slightly off the ground - just enough so that you feel the tension in your abs. Your arms are going to be stretched out straight above your head (not face, but head). When ready, pull your legs and knees towards yourself and at the exact same time, simultaneously you’re going to reach forward with your arms staying straight. Try to meet/touch your legs and arms. While doing that, exhale. Then go back in the first position to complete one rep.

Hang from a pull-up bar with your arms fully extended, then lift your legs towards your chest (make sure you keep your legs straight!). Lower them back, but do it in a controlled way, do not use momentum.

I’ve saved the best for last; V-ups are my favorite alternative to sit-ups. Lie on your back, extend your legs and stretch your arms over your head. Then, lift your legs and your arms at the same time (aim to touch your toes with your hands). Go back down with control. Trust me, you’ll feel this one all over your body. 

In Hollow Rock Holds you are laying flat on your back with both your legs and arms stretched out. Neither should be touching the ground. It’s similar to doing a V-up, but what you’ll do is hold the ‘V’ postion.

To be able to do a GHD sit-up, you’ll need to make some adjustments to the machine to be able to do it comfortably and safely.

First, adjust the footplate to a height that you feel comfortable with. When you sit on a GHD, your feet should be secure on the footplate and your knees should be slightly bent. 

Next, you’ll need to position the hip pad. The hip pad should be above your hips when you’re seated on the machine. Then, place your feet into the straps. Make sure your feet feel snug, but not tight because a tight fit will mess with your focus. You won’t be able to concentrate on sit-ups if you’re not comfortable. 

If you’re not very flexible or experienced, you’ll need to adjust the range of motion. Start with partial, and then increase it as you become more flexible and confident. 

You’ll see that adjusting a GHD machine is not hard, especially if you follow my guidelines and don’t go above your body’s limits. Also, don’t be afraid to ask a trainer or someone more experienced to help you.

It’s only appropriate for me to introduce you to my favorite GHD machine and I’m sure a lot of you are going to like it. Why am I so sure of it? Because it combines great price with even better quality. What more can we ask for?

The thing I like the most about it is how adjustable it is; it has a whopping 13 adjustable points. This means that you can’t use your height as an excuse not to try GHD sit-ups; this one has you covered, regardless of your height.

It’s built like a tank, and I’m not exaggerating; it’s made mostly out of 16-gauge steel. Impressive, right? 

It’s a bit heavy and I was worried about how I’m going to move all 150 lbs. of it, but it has rear wheels, and I can just roll it around my gym. 

The only thing I would change about it are foot rollers - they’re a bit thin and the foam is too soft. It doesn’t really impact my workouts, but it’s just something to keep in mind if you’re thinking of investing in it. 

Also read:

• Trx Back Exercises
• Trx Benefits
• How to Use a Balance Board
• Plyo Box Exercises
• Sandbag Workout
• Belt Squat
• Best Gym Water Bottle

References:

• Gluteus Maximus and Hamstring Activation During Selected Weight-Bearing Resistance Exercises // Pubmed:
  https://pubmed.ncbi.nlm.nih.gov/29076958/
• Influence of hip and knee positions on gluteus maximus and hamstrings contributions to hip extension torque production // Pubmed: https://pubmed.ncbi.nlm.nih.gov/34496710/
• The real-world benefits of strengthening your core // Health: https://www.health.harvard.edu/healthbeat/the-real-world-benefits-of-strengthening-your-core
• The Importance of Proper Technique and Form to Your Workout // Ahealthiermichigan: https://www.ahealthiermichigan.org/2020/06/08/the-importance-of-proper-technique-and-form-to-your-workout/
• Tips for choosing the right exercise equipment // Health: https://www.health.harvard.edu/healthbeat/tips-for-choosing-the-right-exercise-equipment
• The advantages of body-weight exercise // Health: https://www.health.harvard.edu/exercise-and-fitness/the-advantages-of-body-weight-exercise
• Posterior-Chain Resistance Training Compared to General Exercise and Walking Programmes for the Treatment of Chronic Low Back Pain in the General Population: A Systematic Review and Meta-Analysis // Ncbi: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7940464/
• Lower Back Pain: What Could It Be? // Hopkinsmedicine: https://www.hopkinsmedicine.org/health/conditions-and-diseases/back-pain/lower-back-pain-what-could-it-be