Glute Ham Twist
Expert Advice
Keep your movements slow and controlled, and focus on twisting from your core to fully engage the abdominal muscles.
How-to-do Steps
- Secure your feet on the glute ham developer machine and lie face up.
- Place your hands behind your head or across your chest.
- Twist your torso to one side while keeping your lower body stable.
- Return to the center and then twist to the other side.
- Continue alternating twists for the desired number of repetitions.
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Muscles Worked
Glute Ham Twist 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 Twist work?
Glute Ham Twist 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 Twist?
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 Twist suitable for beginners?
Glute Ham Twist 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.
