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GHD Crunch

Step by step instructions, muscle activation and variants for the GHD Crunch.

MediumAbs

About this exercise

The glute-ham developer crunch uses the GHD machine to anchor the feet while you perform a full-range crunch or sit-up, allowing the torso to travel beyond the horizontal plane. This extended range of motion places the abdominals under a deep stretch at the bottom and a strong contraction at the top, making it an effective advanced core exercise.

How to Perform

  • Adjust the GHD machine so your hips sit just beyond the pad, with feet secured under the foot anchors
  • Lower your torso toward the floor under control until you reach a full stretch position
  • Brace your core and curl your torso upward, bringing your chest toward your thighs
  • Squeeze your abs firmly at the top of the movement
  • Slowly lower back to the stretched position in a controlled manner
  • Keep the movement smooth and avoid any jerking or bouncing

Muscle Activation

Primary
Abs
Secondary
Obliques

Common Mistakes

Common mistakes content is coming soon.

About the GHD Crunch

The GHD Crunch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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