Glute-Ham Twist

1. Position yourself on a GHD machine, with your feet secured behind the ankle pads and your thighs resting on the larger pad. Your hips should be just off the edge of the pad, allowing for full extension of the hips.

2. Start with your body in a straight line, parallel to the floor as shown in the first image.

3. Cross your arms over your chest. This will be your starting position.

4. Begin the movement by lowering your upper body towards the floor as shown in the second image, while maintaining tightness in your core and glutes to protect your lower back.

5. Once you have lowered yourself to a comfortable depth, twist your torso and reach one arm towards the opposite side as shown in the third image, engaging your obliques for the twist.

6. Rotate back to center and raise your body back up to the starting position, ensuring you are using your glutes and hamstrings to perform the lift.

7. Repeat the movement for the prescribed number of repetitions, and make sure you alternate the side you twist to in each rep to maintain balance in your workout.

Safety Tips: Ensure that you are well-practiced with standard glute-ham raises before adding the twist to maintain proper form and prevent injury. Engage your core throughout the exercise to support your lower back. Do not let your lower back round as you perform the twist or the raise. Begin with a smaller range of motion, and increase the depth of the twist and raise as you become more comfortable with the movement. Adjust the footplate and the position of the hip pad to fit your size for adequate support and correct body alignment.

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