The GHD sit-up is one of CrossFit’s most polarising movements. Advocates argue it builds abdominal strength through a range of motion no other exercise can match. Critics, including some of the world’s leading spinal biomechanics researchers, argue that range of motion is precisely the problem.
The truth, as with most things in fitness, sits somewhere in between: the GHD sit-up can be performed safely, but the margin for error is small, and the consequences of getting it wrong are significant enough that many people are better served by an alternative.
This guide covers 7 of the best GHD sit-up alternatives, explains when to use each one, and gives an honest overview of the risks involved in the original movement.
At a Glance – GHD Sit Up Alternatives
- Best alternative for a healthy spine – bird dog
- Best alternative for CrossFit workouts – candlesticks
- Best alternative for low impact workouts – dead bug
- Best alternative for beginners – regular sit ups
- Best alternative for functional movement – toe to bar
- Best alternative for home GHD sit ups – stacked bumper plates
- Best alternative for abdominal activation – janda sit up
GHD Sit Ups – An Overview
The GHD sit-up involves lowering the torso past horizontal, often until the hands touch the floor, before returning to an upright position.
This extended range of motion recruits the abdominals across a greater arc than any standard sit-up variation, and also demands significant eccentric control from the quadriceps and hip flexors to manage the descent safely.
The problem is what happens when that control breaks down. Spinal expert Dr Stuart McGill has explained that with repeated full-range motions and the loads involved in GHD sit-ups, the fibres of the spinal discs slowly delaminate, accelerating degenerative disc disease, with the scaffolding holding the fibres together softening with each repetition.
CrossFit for Over 50’s
Our guide on CrossFit for over 50’s, includes recommendations for those wanting to do CrossFit workouts but that may be worried about pre-existing injuries or aches and pains.
This risk isn’t evenly distributed across the population either. McGill notes that individuals with a thicker, denser spine are at significantly greater risk, the same degree of bending that a slender-spined person can tolerate for longer will create damage much more quickly in a larger, thicker spine.
The primary danger comes from uncontrolled extreme extension of the lumbar spine during the descent, and the success of the movement relies heavily on eccentric control of the quadriceps, iliopsoas, and rectus abdominis throughout.
When these muscles fatigue under high-rep, high-intensity conditions, which is exactly when most CrossFit athletes are performing them, form breaks down and spinal stress increases significantly.
None of this means GHD sit-ups are categorically unsafe for everyone. Experienced athletes who build volume gradually and maintain strict control throughout can perform them without issue.
But for beginners or anyone without that foundation, the risk-to-reward ratio is difficult to justify when effective alternatives exist.
GHD Sit Up Alternatives
Bird Dog
An exercise that is high on most Physical Therapist’s go-to list of core exercises is the bird dog. This low impact movement is great for beginners and advanced athletes alike, and will work your core, without putting any unwanted pressure on the spine.
In fact, good bird dog technique involves maintaining a very stable spine throughout… making it easy for beginners to know if they are doing it properly or not.
For those wanting more of a challenge, you can use ankle/wrist weights to increase difficulty. You can also hold the movement at the extension, or opt for very slow repetitions to increase the time under tension. Our recent guide on bird dog rows is also worth taking note of, as a low impact variation to dumbbell rows.
The bird dog exercise may not bring the excitement and glamour of a GHD sit up, but for most people just trying to keep fit at home, they are the better choice.
Candlesticks
For those thinking this list was going to be full of “easy” core exercises… think again.
Even the GHD sit up purists would agree candlesticks match the challenge of GHD sit ups… if not exceed them.
Candlesticks are also common in CrossFit, so for those wanting to substitute GHD sit ups with another CrossFit exercise, candlesticks are probably your best choice.
Candlesticks involve lying on your back and extending your legs upwards and then outwards. This movement requires strength and stability, and will require your core to be heavily activated throughout.
Candlesticks are quite easy to modify too, especially if you want to make them more challenging. Simply including a longer hold at the top and bottom of the movement will significantly increase the difficulty.
Deck squats are another similar exercise that involves moving from a candlestick position to standing… and back down again. Which lends itself well for HIIT and circuit training.
Dead Bugs
Dead bugs share a lot of the biomechanics of bird dog, but are even more low impact, because they don’t require you to support your weight in a quadruped tabletop position.
We find this is useful for those who struggle to put pressure on their wrists, for example, due to arthritis.
Dead bugs involve lying on your back with your arms and legs (knees bent) extended vertically. Alternating between sides, your opposite arm and leg are lowered to the floor and brought back to the starting position. As you bring them back to the starting position, your abs are recruited.
This is another incredibly effective exercise for beginners and those carrying existing injuries. Your back remains on the floor for the whole exercise, so you don’t need to worry about any sort of bending of the spine.
From this position, you could also superset dead bugs with traditional sit ups, or leg raises too.
You can also hold a weight, such a kettlebell for dead bugs too.
Regular Sit Ups
It’s easy to get distracted by new and exciting exercises and to ignore the fundamentals… but the humble sit up is still a great way to train your abs and core.
The movement is also very similar to GHD sit ups, just with a smaller range of motion.
By holding a dumbbell, you can also considerably increase the difficulty and make it very challenging.
If you are set on using a GHD machine, doing regular sit ups on them, so you only go back parallel and not touching the floor, is another option to consider if you’re exercising at a CrossFit box and are worried about your back.
By only going parallel to the floor, you avoid a lot of the criticisms of GHD sit ups, as you don’t need to bend your spine backwards.
Toe to Bar
Toe to bar raises are another popular core exercise in CrossFit, as well as other functional fitness programs.
There are two main ways of doing them, one being a strict toe to bar and the other being a kipping toe to bar. Strict toe to bar basically voids any sort of momentum, requiring more core strength, whilst kipping toe to bar leverage momentum to help support the movement.
As well as being an incredibly effective way of strengthening your abdominals, the functional nature of the toe to bar exercise means your back, arms and shoulders are also activated throughout. It also requires good hip flexion too.
If you want to build up to doing a toe to bar, practising dead hangs will ensure you have the grip and upper body strength to support the movement as you raise your legs up. You can also lift your knees to waist height, instead of your toes to the bar, for an easier variation.
Stacked Bumper Plates
If you want a GHD sit up alternative that mirrors the original exercise without requiring a GHD machine, then this DIY option is for you.
Stacking bumper plates on top of each other and hooking your toes under some dumbbells, will allow you to recreate the movement of a GHD sit up pretty accurately.
Obviously, there is risk involved if the plates wobble or topple… but assuming you’ve set it up safely, this can be really effective.
You could also create the same outcome by using other gym equipment, but we find bumper plates allow you to tailor it to your height very well.
Janda Sit Up
The Janda sit-up is arguably the most intelligent alternative on this list, and it directly addresses the main criticism of the GHD sit-up, which is that the hip flexors dominate the movement at the expense of the abs.
Invented by Czech neurologist Professor Vladimir Janda and popularised by strength coach Pavel Tsatsouline, the Janda sit-up works on the principle of reciprocal inhibition: when the glutes and hamstrings contract, the hip flexors are neurologically inhibited and relax, shifting more of the effort onto the abdominals.
In practice, this means the exercise functions more as a deeply controlled, maximally demanding crunch than a traditional full sit-up… which is precisely the point. The abs are working significantly harder than they would in a standard movement.
Bottom Line
For most people, and certainly for beginners, the GHD sit-up is a movement where the potential downside outweighs the benefit, particularly when the alternatives on this list can deliver comparable or better abdominal development without the spinal risk.
The bird dog and dead bug protect the spine while building genuine core stability. The Janda sit-up isolates the abs more effectively than a GHD sit-up by removing hip flexor dominance entirely. The toe to bar and candlestick offer CrossFit-appropriate difficulty without the same biomechanical concerns.
If you train at a CrossFit box and GHD sit-ups are programmed regularly, the most important thing is to build volume gradually, never perform them under heavy fatigue without strict form, and treat any lower back discomfort as a signal to scale back immediately.
For everyone else, the alternatives above are a smarter place to start. If you’re looking to target your core, our quick ab home workout includes plenty of exercise inspiration too.
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