Glute Ham Raise Sit Up

Glute Ham Raise Sit Up is an intermediate isolation pull using machine. It loads Abs.

Why this lift

The Glute Ham Raise Sit Up is a intermediate isolation pull lift. It primarily loads Abs. Quadriceps help. You need machine. Most programs place it after your main compounds, as accessory work. You may also hear it called Glute Ham Raise Sit Ups.

Loaded carries, crunches, and the brace on every compound already train the abs. Extra core work is seasoning, not the meal. Once the pattern feels automatic, most programs keep this as a weekly staple.

Muscles worked

• Primary: Abs
• Secondary: Quadriceps

Setup

• Stand or sit tall with machine. Soft elbows, ribs down.

How to do it

1. Raise to the target height. Lead with Abs, not momentum.
2. Lower on a slow count.

Coaching cues

• Pinkies slightly up on laterals; thumbs up on front raises.
• No swinging.

Common mistakes

• Using the traps and leaning back. Lighter load; pause at the top.

How to program it

Treat the Glute Ham Raise Sit Up as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Glute Ham Raise Sit Up does not agree with you, Barbell Rollout trains Abs with a different setup.

Related lifts

• Barbell Rollout Abs
• Bicycle Crunch Abs
• Cable Crunch Abs
• Cable Side Crunch Abs
• Captains Chair Knee Raise Abs
• Captains Chair Leg Raise Abs

FAQ

What muscles does the Glute Ham Raise Sit Up work?

The Glute Ham Raise Sit Up works Abs (primary), Quadriceps (secondary).

What equipment do I need for the Glute Ham Raise Sit Up?

You need machine.

Is the Glute Ham Raise Sit Up suitable for beginners?

Not as a first-week lift. The Glute Ham Raise Sit Up is marked intermediate — learn a simpler variation from the related lifts below, then come back.