Janda Sit-Up
Janda Sit-Up is a strength - slow sit-up with posterior-leg tension exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Gluteus maximus, Hamstrings, Iliopsoas
- Exercise type
- Strength - slow sit-up with posterior-leg tension
Exercise technique
- Lie down
Lie face up with knees near right angles and feet grounded.
- Arms
Cross your arms over your chest or keep them at your sides.
- Posterior chain
Consciously tighten your glutes and hamstrings.
- Prepare
Inhale and create controlled abdominal tension.
- Rise
Exhale while slowly curling your torso over approximately 3-6 seconds.
- Control
Maintain glute and hamstring tension throughout.
- Return
Inhale as you open back onto the mat at the same slow pace.
Key technique points
- Maintain hamstring tension.
- Do not slide your heels.
- Do not assume the hip flexors switch off completely.
- Maintain the slow tempo.
- Keep your neck relaxed.
- Use only a short rise if necessary.
Common mistakes
Rising rapidly
Do not turn the slow Janda rise into a momentum-driven sit-up.
Relaxing the glutes
Do not perform repeated repetitions without posterior-chain tension.
Pushing with the feet
Do not turn hamstring contraction into a leg-driven torso bounce.
Pulling the head
Do not initiate torso curling with neck movement.
Expecting complete isolation
Do not assume contracting the hamstrings completely disables the hip flexors.
Falling back
Do not omit prolonged braking and drop onto the mat.
Frequently asked questions
Janda Sit-Up: why is “Rising rapidly” a mistake?
Do not turn the slow Janda rise into a momentum-driven sit-up.
Janda Sit-Up: why is “Relaxing the glutes” a mistake?
Do not perform repeated repetitions without posterior-chain tension.
Janda Sit-Up: why is “Pushing with the feet” a mistake?
Do not turn hamstring contraction into a leg-driven torso bounce.
Janda Sit-Up: why is “Pulling the head” a mistake?
Do not initiate torso curling with neck movement.
Janda Sit-Up: why is “Expecting complete isolation” a mistake?
Do not assume contracting the hamstrings completely disables the hip flexors.
Janda Sit-Up: why is “Falling back” a mistake?
Do not omit prolonged braking and drop onto the mat.
What should I focus on when doing Janda Sit-Up?
Maintain hamstring tension. Do not slide your heels. Do not assume the hip flexors switch off completely. Maintain the slow tempo. Keep your neck relaxed. Use only a short rise if necessary.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.