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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

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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