Glute-Ham Twist

• Core control: 2–3 sets × 6–8 reps per side with a slow tempo.
• Oblique strength: 3–4 sets × 8–10 reps per side with strict rotation.
• Rotational stability: 2–4 sets × 5–8 controlled reps per side with a brief pause.
• Workout finisher: 2 sets × 10–12 total reps using a smaller range of motion.

Progression rule: First improve control and range. Then, increase reps slowly. Do not add speed or load until your torso stays stable through every repetition.

1. Secure your feet: Place your feet firmly into the glute-ham developer pads so the lower body stays fixed.
2. Set your hips: Position your hips against the main pad with enough support to hold your torso horizontally.
3. Create a long body line: Keep your torso straight from head to hips without sagging or over-arching.
4. Cross your arms: Hold your arms across your chest to reduce momentum and keep the twist controlled.
5. Brace lightly: Tighten your core before rotating, but keep your breathing steady.

In the video, the athlete starts in a horizontal position with the feet secured and the arms crossed over the chest. Therefore, the setup should feel stable before any twisting begins.

1. Hold the start position: Keep your body long, horizontal, and controlled on the GHD bench.
2. Begin the twist: Slowly rotate your torso to one side while keeping your hips and legs fixed.
3. Control the peak: Reach a comfortable end range without forcing the spine or dropping the torso.
4. Pause briefly: Hold the rotated position for a short moment while maintaining core tension.
5. Return to center: Rotate back slowly until your torso is straight again.
6. Repeat with control: Continue for the target reps, keeping each twist smooth and deliberate.

Pro Tips

• Rotate slowly: A controlled twist trains the obliques better than a fast swing.
• Keep the hips quiet: Lock the lower body into position so the movement comes from the trunk.
• Use a small range first: Start with moderate rotation before trying a deeper twist.
• Brace before moving: Create tension through the midsection before each repetition.
• Return with control: The center return is just as important as the twist.

Common Mistakes

• Swinging the torso: Momentum reduces oblique tension and increases stress on the spine.
• Letting the hips rotate: Hip movement makes the exercise less targeted.
• Over-arching the back: Excessive extension can shift stress into the lower back.
• Twisting too far: Forcing range can create discomfort and poor control.
• Losing the horizontal line: Dropping the torso changes the exercise and reduces stability.

• Glute-Ham Developer Bench — the main machine used for the Glute-Ham Twist.
• Back Extension Bench — a useful alternative for similar posterior-chain and core stability drills.
• Ab Mat — helpful for additional core training and trunk control work.
• Weightlifting Belt — optional support for heavy lower-body training days, not required for this movement.
• Exercise Mat — useful for warm-up core drills before using the GHD machine.

Tip: Choose stable equipment that allows secure foot placement and controlled body positioning. Stability is more important than extra difficulty for this exercise.