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

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

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

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