Glute Ham Twist
Description
The glute ham twist is a glute ham developer hold combined with torso rotation. The lifter sets up on the GHD with the body extended and rotates the upper body from side to side at the top. The twist loads the lower back rotators and obliques.
Muscle Group
Equipment Required
Glute Ham Twist Instructions
- Set up on a glute ham developer with thighs on the pad.
- Hook your feet in the pad supports.
- Extend your body so it forms a straight line from head to heel.
- Place your hands behind your head or across your chest.
- Hold the extended position with the core braced.
- Rotate the torso slowly to one side.
- Return to center and rotate to the other side.
- Continue alternating rotations with control.
Glute Ham Twist Form & Visual
Glute Ham Twist Benefits
- Loads the lower back rotators
- Strong oblique builder
- Trains posterior chain
- Strong GHD variation
- Builds rotational strength
- Useful core finisher
Glute Ham Twist Muscles Worked
- Spinal erectors
- Obliques
- Hamstrings
- Gluteus maximus
Glute Ham Twist Variations & Alternatives
- Glute Ham Raise
- Back Extension
- Roman Chair Twist
- Reverse Hyper
