Glute Ham Sit-Up Raise
Strengthen your core & posterior chain with the Glute Ham Sit-Up Raise! Build functional strength & stability. Use caution & proper form!
The Glute Ham Sit-Up Raise is a compound exercise that mainly works the core, with help from the lower back. You'll need: ghd machine.
Required Equipment
Glute Ham Sit-Up Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Spinal Erectors (erector spinae); Obliques
Glute Ham Sit-Up Raise Variations and Alternatives
How to do the Glute Ham Sit-Up Raise
Position yourself on the glute ham developer machine with your feet secured under the footpads and your thighs resting on the larger padding. Begin in a declined position with your body straight and your arms crossed over your chest or extended straight behind your head, depending on your comfort level.
Inhale and brace your core as you slowly sit up by flexing at the hips and waist, keeping your back straight.
Continue the upward motion until your torso is upright, or slightly beyond upright for a full range of motion. Keep the movement controlled to ensure you are engaging your core muscles.
Hold the upright position briefly, then exhale as you carefully lower your torso back to the starting position in a controlled manner, maintaining the tension in your core.
Repeat the movement for the desired number of repetitions and sets.
Ensure you maintain a controlled tempo throughout the movement to prevent momentum from taking over, and adjust the difficulty by changing the position of your arms or by holding a weight for increased resistance.
Safety Precautions: It is essential to perform the exercise with proper form to avoid placing excessive strain on the back. If you are new to this exercise, it is advisable to have a spotter or trainer assist you. Persons with low back issues should exercise caution and perhaps seek alternative exercises.
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Glute Ham Sit-Up Raise FAQs
What muscles does the Glute Ham Sit-Up Raise work?
The Glute Ham Sit-Up Raise mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Glute Ham Sit-Up Raise?
Ghd machine.
Is the Glute Ham Sit-Up Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Glute Ham Sit-Up Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Glute Ham Sit-Up Raise variations and alternatives?
Similar exercises include the Band Glute Ham Raise, Glute Ham Developer Crunch, Hip & Glute Ham Developer Extension and Glute-Ham Twist.
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