Glute-Ham Developer crunch
Expert Advice
Focus on contracting your abs to pull your torso up rather than using your arms or momentum.
How-to-do Steps
- Secure your feet between the ankle rollers of the glute-ham developer.
- Cross your arms over your chest or place them behind your head.
- Lower your upper body towards the floor.
- Crunch your abs to raise your torso back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Glute-Ham Developer crunch primarily targets the Abs, with Strength mechanics using Special Bench. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs100%
Equipment
Special Bench
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Glute-Ham Developer crunch work?
Glute-Ham Developer crunch primarily targets the Abs. It is classified as a Strength exercise performed with Special Bench.
How many sets and reps should I do for Glute-Ham Developer crunch?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Glute-Ham Developer crunch suitable for beginners?
Glute-Ham Developer crunch is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
