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.
Iridium accounts for the significant hip flexor recruitment in this movement by checking your per-muscle recovery status to ensure recent leg days haven't accumulated interfering fatigue. The system tracks your performance relative to body weight, using RPE trends to signal when you should add external resistance for progressive overload. If your 7-day history shows your hip flexors are approaching their maximum recoverable volume, Iridium will substitute this for a variation that better isolates the abdominals.
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
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