Glute Ham Twist
Glute Ham Twist Exercise Description
The Glute Ham Twist is a bodyweight trunk-rotation exercise performed on a glute-ham developer (GHD) or similar bench. It targets the obliques while the glutes, hamstrings, and spinal erectors hold the torso in a neutral, extended line. The goal is to resist lumbar motion and rotate primarily through the thoracic spine with controlled range. This trains anti-extension and anti-rotation control as you move the ribcage over a stable pelvis. Expect a strong demand on midline bracing as the posterior chain maintains hip extension and alignment.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Intercostals
- Stabilizing Muscles: Biceps Femoris - Long Head, Gluteus Maximus, Longissimus, Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core
- Body Surface: Side
- Body Symmetry: Other
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Single-joint
- Muscle Location: Deep Side Abs, Side Abs
- Movement Direction: Rotational
- Muscle Position: Lateral
- Gender: Male
How To Do The Glute Ham Twist Exercise
‘- Adjust the GHD so your hips are just in front of the pad; feet securely anchored, knees slightly bent.
– Set a straight line from head to heel; ribs down, brace the abdominal wall, and maintain a neutral spine.
– Cross arms over the chest or place fingertips lightly at temples (no pulling on the head).
– Lock the hips in extension; keep the pelvis level and still throughout.
– Rotate the shoulders and ribcage about 20–30° to one side without arching or flexing the low back.
– Return to center under control.
– Rotate to the other side the same distance; move smoothly, no bouncing or momentum.
– Keep chin slightly tucked and gaze down to maintain cervical neutrality.
– If you feel pressure in the low back, reduce the rotation range and reinforce bracing.
– Dismount carefully, maintaining control of the spine and hips.
Glute Ham Twist Tips
‘- Position your hips just in front of the pad with feet securely anchored and knees slightly bent.
– Establish and maintain a straight line from head to heel with ribs down, abdominal wall braced, and a neutral spine.
– Cross your arms over your chest or place fingertips lightly at your temples without pulling on your head.
– Lock the hips in extension and keep the pelvis level and still as you rotate.
– Rotate only the shoulders and ribcage about 20–30° to each side, avoiding arching or flexing the low back.
– Return to the center under control after each rotation.
– Move smoothly side to side without bouncing or using momentum.
– Keep your chin slightly tucked and gaze down to help maintain cervical neutrality.
– If you feel pressure in your low back, decrease your rotation range and focus on reinforcing your brace.
– Dismount the GHD carefully, keeping control of your spine and hips throughout.
Glute Ham Twist Beginner Introduction
The Glute Ham Twist is a core-rotation drill done with a glute-ham developer or another comparable setup, using only bodyweight. The lower body is held firmly in place while the torso extends out in a straight line, creating continuous effort through the glutes, hamstrings, and lower back. From this supported position, the upper body turns gently from side to side so the side abs guide the motion while the hips stay quiet.
This movement centers on control rather than large or fast rotations. The back remains long and steady, with the turning action coming higher up so the ribcage moves around a stable base. As the legs and backside hold the hips extended, the midsection works hard to stop the lower spine from dipping or twisting. The result is a challenging core exercise that blends upper-torso rotation with strong bracing through the entire backside, emphasizing stability, alignment, and deliberate positioning on every repetition.