Glute Ham Raise Situp
The Glute Ham Raise Situp is an advanced core exercise performed on a GHD machine that maximizes abdominal engagement through an extended range of motion. It targets the upper abs and hip flexors while demanding significant core stability and control.
Since this exercise places high demand on the hip flexors and lumbar spine, our AI analyzes your recovery metrics like HRV and recent lower body training volume to ensure your core is ready for the intensity. If you report lower back tightness or your data shows systemic fatigue, the app will automatically suggest a floor-based regression to minimize spinal shear. Additionally, by tracking your RPE on each set, the system ensures you stop before form breakdown occurs, preventing injury in this high-leverage movement.
Form Cues
- Secure your ankles firmly between the rollers
- Keep a slight bend in your knees throughout the movement
- Lower your torso slowly until parallel with the floor
- Exhale forcefully as you contract your abs to rise
- Keep your chin tucked to protect your neck
- Don't swing your body to generate momentum
- Don't hyperextend your lower back aggressively at the bottom
- Don't pull on your head or neck with your hands
- Don't let your core relax at the bottom of the movement
Common Mistakes
- Using momentum to swing up
- Going too deep without adequate strength
- Relaxing the abs at the bottom
- Pulling the head forward with hands
- Arching the lower back excessively
Muscles Worked
This exercise primarily targets the rectus abdominis (upper abs) by taking the torso through a much longer range of motion than a standard floor sit-up. It also heavily recruits the hip flexors and deep core stabilizers to control the descent and initiate the ascent.
Primary
Secondary
Get Personalized Coaching for Glute Ham Raise Situp
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.