Not reaching full extension at the bottom
Partial range removes the hip flexor pre-stretch that generates power.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Core
GHD Sit-Up
Coaching cues
- Feet anchored in a GHD; hips at the pad edge; lower all the way back to full extension
- Arms reach overhead at the bottom; sit up explosively — touch the feet or floor
- Full range — from fully extended to fully upright every rep
- This is an advanced movement; build the hip flexors progressively
Common faults 2
Using arm swing only — no trunk engagement
The trunk is along for the ride; rectus abdominis and hip flexors are not loaded.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗