Glute-Ham Developer Full Sit-Up
The glute-ham developer sit-up at full range: back until the hands touch the floor, then up to sitting.
How to do it
Setup
Seated on the glute-ham developer, pelvis just behind the center of the pad, feet locked under the rollers, knees slightly bent.
Steps
- Lower back with the arms overhead until the hands touch the floor.
- Drive the knees straight hard to bring the torso back up.
- Sit up until the hands reach toward the feet, then head straight back down.
Common mistakes
Starting at full range: build up from partial reps and small sets; the soreness comes late. Legs staying bent on the way up: the knee drive is what lifts you and spares the lower back. Pelvis on the middle of the pad: slide back so the hips can move.
Breathing
Inhale lowering back, exhale driving up.
