Glute Ham Developer Sit-up and Russian Twist
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Waist
- Type
- Strength
The glute ham developer sit-up and Russian twist is a body-weight waist exercise that combines a full sit-up with a rotational twist on the glute-ham developer (GHD) bench. It trains the front of the core through the sit-up and the obliques through the twist, building trunk strength and rotational control in one continuous movement.
How to do the Glute Ham Developer Sit-up and Russian Twist
- 1Set the GHD foot plate and pads so your hips sit just past the front pad, then lock your feet under the rollers.
- 2Sit upright with your torso vertical and your hands held in front of your chest or lightly behind your head.
- 3Lower your torso backward under control until your body is roughly parallel to the floor, keeping your core braced.
- 4Sit back up by contracting your abdominals, returning to the upright vertical position without using momentum.
- 5At the top, rotate your torso to one side, turning through your waist while keeping your hips anchored.
- 6Rotate back through center and twist to the opposite side, controlling the movement at each end.
- 7Return to the centered upright position to complete one rep, then continue for your target reps.
- 8Finish your set, release your feet from the rollers, and step off the bench carefully.
Form tips
- Keep the descent slow and controlled rather than dropping back, so the abdominals stay under tension the whole rep.
- Brace your core before each twist and rotate from the waist, not by swinging your arms.
- Set the foot plate so your hips are supported on the pad — this keeps the work on the core instead of the hip flexors.
- Exhale as you sit up and rotate, and inhale as you lower back down.
- Start with body weight only and a limited range until you can control the bottom position with no momentum.
Common mistakes
- Yanking on the neck or head with the hands, which strains the neck instead of working the core.
- Using momentum to whip back up and twist, which removes tension from the muscles and reduces the rep's value.
- Dropping too far back or hyperextending at the bottom, which can overload the lower back.
- Rotating with the arms while the torso stays still, so the obliques never actually do the twisting work.
- Setting up too far forward on the pad, shifting the effort onto the hip flexors rather than the abdominals.
Frequently asked questions
What muscles does the GHD sit-up and Russian twist work?
It works the muscles of the waist and core: the sit-up portion targets the front of the abdominals, while the Russian twist works the obliques on the sides of your trunk.
Is this exercise good for beginners?
It is fairly advanced because the GHD allows a large range of motion. Beginners should start with body weight, limit how far they lower back, and build core control before adding range or speed.
How many sets and reps should I do?
For most people, 2–4 sets of 8–15 controlled reps per side is a sensible range. Prioritize clean, controlled movement over high reps.
Where should I feel this exercise?
You should feel the sit-up in the front of your abdominals and the twist along the sides of your waist in the obliques. If you mainly feel it in your lower back or hip flexors, reduce your range and reset your position on the pad.
