Glute Ham Twist

Muscles worked

Setup

1. Position yourself in a GHD or hyperextension bench with your feet securely locked and your hips just past the edge of the pad.
2. Extend your body until it is parallel to the floor, creating a straight line from your head to your heels.
3. Cross your arms over your chest or place your hands lightly behind your ears, keeping your elbows wide.

How to do it

1. Exhale and rotate your torso to one side by engaging your obliques, keeping your hips and lower body perfectly still.
2. Inhale as you rotate back to the center starting position with a controlled, 2-second tempo.
3. Repeat the rotation to the opposite side, alternating sides for the duration of the set.
4. Maintain a rigid, horizontal body position throughout the entire movement, avoiding any sagging at the hips.

Form checklist

• Keep your hips square to the floor; do not allow your pelvis to twist with your shoulders.
• Maintain a neutral spine and avoid hyperextending your lower back.
• Keep your chin tucked slightly and your gaze following the direction of your chest.
• Ensure your glutes and hamstrings remain engaged to support your lower back.

Pro tips

• Focus on the 'wringing' sensation in your midsection, imagining you are twisting your ribcage around a stationary spine.
• Pause for one second at the end of each rotation to maximize the peak contraction of the obliques.

Make it harder

• Hold a light weight plate or medicine ball against your chest to increase the rotational load.
• Extend your arms straight out in front of your chest to increase the lever arm and significantly raise the difficulty.

Frequently asked

What muscles does the glute ham twist work?

The glute ham twist primarily targets the abs and obliques, and also works the glutes and hamstrings as secondary muscles.

What equipment do you need for the glute ham twist?

The glute ham twist requires no equipment — just your body weight.

Is the glute ham twist good for beginners?

The glute ham twist is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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