Glute Ham Developer Crunch

1. Set up the GHD machine to fit your body size. Adjust the footplate so that when you lie face up on the machine, your hips are just slightly off the edge of the pad. Secure your feet under the footpads.

2. Lie on your back on the GHD pad with your hips just off the edge. Cross your arms over your chest or place your hands lightly behind your head. The starting position should have your body in a straight line from knees to shoulders.

3. Begin the exercise by slowly lowering your upper body backwards towards the ground. Your hips should be hinged, and back should be straight. Go down as far as you comfortably can, ideally until your body is just short of being parallel with the floor.

4. Engage your core muscles and perform a crunch motion by flexing your abs and bringing your torso upward towards your knees. You should focus on using your abdominal muscles rather than relying on momentum.

5. Continue the movement until you’ve returned to the starting position, with your body in a straight line from knees to shoulders.

6. Perform the desired number of repetitions, typically around 10-15 reps per set, and include 3-5 sets in your workout depending on your fitness level and training goals.

7. Be sure to perform the movement in a controlled manner to maximize engagement of your core muscles and minimize the risk of hyperextension or strain on your back.

Please note that due to the intensity of this exercise on the core and the potential risk to the lower back if done incorrectly, it is important to build up to it gradually and maintain proper form throughout. If you're new to the GHD machine or this exercise, consider asking a trainer for guidance.

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