Sit-Up
Sit-Up is a strength - trunk and hip flexion 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
- Iliopsoas, Rectus femoris
- Exercise type
- Strength - trunk and hip flexion
Exercise technique
- Feet
Place your feet securely under a fixed support or have a partner secure them.
- Lie down
Lie on your back with your knees bent.
- Hands
Hold your hands beside your head without applying pressure.
- Initiate
Curl your ribs and lift your upper back off the mat.
- Rise
Also flex through your hips to bring your torso toward your thighs.
- Pause
Maintain brief control at the top.
- Lower
Inhale as you lower your torso slowly onto the mat.
Key technique points
- Do not pull your neck with your hands.
- Exhale as you rise.
- Use foot support evenly.
- Do not swing your arms.
- Monitor slow spinal extension on the return.
- Use full range if your lower back remains comfortable.
Common mistakes
Interlocking the fingers and pulling
Do not force your neck forward with a grip behind the head.
Falling backward
Do not abandon abdominal braking on the descent.
Bouncing from the feet
Do not pull hard against the support to create rising momentum.
Overarching the lower back
Do not raise your ribs and arch your lower back at the bottom.
Reaching the chin
Do not reach for the top position with your head.
Fast repetitions
Do not create a swinging rhythm instead of torso control.
Frequently asked questions
Sit-Up: why is “Interlocking the fingers and pulling” a mistake?
Do not force your neck forward with a grip behind the head.
Sit-Up: why is “Falling backward” a mistake?
Do not abandon abdominal braking on the descent.
Sit-Up: why is “Bouncing from the feet” a mistake?
Do not pull hard against the support to create rising momentum.
Sit-Up: why is “Overarching the lower back” a mistake?
Do not raise your ribs and arch your lower back at the bottom.
Sit-Up: why is “Reaching the chin” a mistake?
Do not reach for the top position with your head.
Sit-Up: why is “Fast repetitions” a mistake?
Do not create a swinging rhythm instead of torso control.
What should I focus on when doing Sit-Up?
Do not pull your neck with your hands. Exhale as you rise. Use foot support evenly. Do not swing your arms. Monitor slow spinal extension on the return. Use full range if your lower back remains comfortable.
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.