How to do the GHD Sit-up, step by step
- Set the foot pads so your butt sits just behind the seat pad.
- Hook your feet in with your knees slightly bent.
- Lower your torso back under control.
- Snap your knees straight to pull yourself up.
- Touch your feet or the foot pads in front.
Common mistakes and how to fix them
- Too much volume too soonstart with just a few reps, there is a real risk of muscle damage.
- Hips too far forward on the padposition your butt just behind the pad.
- Head whipping backtuck your chin slightly and lower with control.
How to scale the GHD Sit-up
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- AbMat Sit-up
- GHD Sit-up to parallel only
- Fewer reps
Also known as
Ghd sit up · Ghd situp · Ghdsu
Benchmarks with GHD Sit-up
- Mr. Joshua5 RFT: 400 m Run, 30 GHD Sit-ups, 15 Deadlifts 112.5 kg
- Hansen5 RFT: 30 KB Swings 32 kg, 30 Burpees, 30 GHD Sit-ups
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.