Exercise guide
Glute Ham Developer Sit Up And Russian Twist
- Advanced
- Compound
- Rep-based
- Waist
This advanced compound movement combines the extreme range of motion of a GHD sit-up with the rotational challenge of a Russian twist to maximize tension on the rectus abdominis and obliques. It is highly effective for developing explosive core power and trunk stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the GHD pad so your glutes are hanging slightly off the back edge of the cushion.
- Secure your feet firmly between the foot rollers with a slight bend in the knees.
- Start with your torso upright and hands held together in front of your chest.
How to do it
- Inhale and lower your torso under control until it is parallel to the floor, maintaining a braced core.
- Exhale sharply and sit up explosively until your torso is vertical.
- Once upright, rotate your torso fully to the right, then fully to the left, engaging the obliques.
- Maintain a controlled tempo, focusing on a fast ascent and a deliberate, twisting squeeze at the top.
Form checklist
- Avoid hyperextending the lumbar spine at the bottom of the movement.
- Keep your knees slightly bent to protect the lower back and engage the hip flexors correctly.
- Ensure the rotation comes from the mid-section and ribs, not just the arms.
- Keep your chin tucked slightly to maintain a neutral cervical spine throughout the descent.
Pro tips
- Think about 'pulling' your knees toward your chest to engage the lower abs and hip flexors during the ascent.
- For the Russian twist, focus on driving your elbow toward the opposite hip to maximize peak oblique contraction.
Make it harder
- Hold a medicine ball or weight plate with arms fully extended to increase the lever arm and rotational torque.
- Increase the eccentric range by lowering your torso until your hands touch the floor before sitting up.
Frequently asked
- What muscles does the glute ham developer sit up and russian twist work?
- The glute ham developer sit up and russian twist primarily targets the abs and obliques, and also works the erector spinae and glutes as secondary muscles.
- What equipment do you need for the glute ham developer sit up and russian twist?
- The glute ham developer sit up and russian twist requires no equipment — just your body weight.
- Is the glute ham developer sit up and russian twist good for beginners?
- The glute ham developer sit up and russian twist is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.