How to Do the Perfect GHD Sit-Up (Complete Guide)

Perfect GHD Sit-Up Technique

The GHD sit-up develops extreme core strength and hip flexibility while strengthening the entire posterior chain. ChAIron's AI coaching ensures proper range of motion and controlled movement patterns.

Step-by-Step Form Guide

1. Setup Position: Sit on GHD with hips just past the pad, feet secured
2. Starting Position: Begin with torso upright, arms crossed over chest
3. Descent Phase: Lower back slowly, extending through hips until fully extended
4. Bottom Position: Reach full hip extension with slight spinal extension
5. Ascent Phase: Contract abs and hip flexors to return to upright position
6. Top Position: Return to starting position with controlled movement

Common Mistakes to Avoid

• Going too fast and losing control
• Not achieving full range of motion
• Using momentum instead of muscle contraction
• Poor hip positioning on the pad
• Excessive cervical extension at the bottom

AI Coaching Benefits

ChAIron's computer vision analyzes your GHD sit-up in real-time, providing instant feedback on:

• Range of motion and hip extension depth
• Movement tempo and control quality
• Core activation and muscle recruitment
• Spinal alignment throughout the movement
• Progression tracking and strength development