Glute Ham Twist

Challenge your glutes, hamstrings, and core with the Glute Ham Twist. This bodyweight exercise combines a glute ham raise with a rotational twist to

IntermediateWaist Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 1 min

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Variations of Glute Ham Twist

Compound

Spine Twist

Waist · Obliques · Body weight

Beginner

Compound

Cable Twist

Waist · Obliques · Cable

Intermediate

Description

A challenging bodyweight exercise that targets the glutes, hamstrings, and core muscles by combining a twist with a traditional glute ham raise.

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How to do Glute Ham Twist

01
Setup
Position yourself on a Glute Ham Developer (GHD) machine, securing your heels under the footpads and placing your knees just behind the edge of the hip pad, allowing your body to hinge freely.
02
Setup
Cross your arms over your chest or place your hands behind your head, maintaining a straight line from your head to your knees.
03
Slowly lower your torso towards the floor, maintaining a rigid body and engaging your hamstrings and glutes to control the descent until your body is parallel to the floor.
04
Drive through your hamstrings and glutes to powerfully raise your torso, simultaneously rotating your upper body to one side as you come up, aiming to bring one shoulder towards the ceiling.
05
Control the eccentric phase as you lower back down to the parallel position, then repeat the ascent, twisting to the opposite side.
06
Continue alternating twists with each repetition, ensuring smooth and controlled movements throughout the exercise.

Tips

Focus on core engagement throughout the entire movement to stabilize your spine and enhance the rotational aspect.
Control the lowering (eccentric) phase to maximize hamstring and glute activation and prevent injury.
Initiate the twist from your obliques and thoracic spine, rather than just swinging your arms, to effectively engage your core.
Maintain a consistent tempo, especially during the twist, to ensure balance and prevent momentum from taking over.

Common mistakes

Arching the lower back excessively during the raise. Fix this by keeping your core braced and maintaining a neutral spine throughout the movement.
Using momentum to twist rather than controlled muscle activation. Fix this by slowing down the movement and deliberately engaging your obliques to initiate the rotation.
Letting the hips sag or lift off the pad during the exercise. Fix this by ensuring your knees stay anchored just behind the hip pad and your glutes and hamstrings are fully engaged to maintain a rigid torso.

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Questions

Is Glute Ham Twist good for beginners?

Glute Ham Twist is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Glute Ham Twist?

You need Body weight to perform Glute Ham Twist. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Glute Ham Twist?

Focus on core engagement throughout the entire movement to stabilize your spine and enhance the rotational aspect. Control the lowering (eccentric) phase to maximize hamstring and glute activation and prevent injury. Initiate the twist from your obliques and thoracic spine, rather than just swinging your arms, to effectively engage your core. Maintain a consistent tempo, especially during the twist, to ensure balance and prevent momentum from taking over.

What are common mistakes when doing Glute Ham Twist?

Arching the lower back excessively during the raise. Fix this by keeping your core braced and maintaining a neutral spine throughout the movement. Using momentum to twist rather than controlled muscle activation. Fix this by slowing down the movement and deliberately engaging your obliques to initiate the rotation. Letting the hips sag or lift off the pad during the exercise. Fix this by ensuring your knees stay anchored just behind the hip pad and your glutes and hamstrings are fully engaged to maintain a rigid torso.