Weighted Sit-Ups - With Bands
Weighted Sit-Ups - With Bands is a strength - incline torso flexion against increasing resistance 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 - incline torso flexion against increasing resistance
Exercise technique
- Attachment
Secure the bands to the base of a decline bench.
- Pads
Place legs in the supports and rest your back on the pad.
- Grip
Hold handles beside the collarbones with palms facing your torso.
- Arms
Fix elbows and hands against the torso.
- Rise
Exhale and curl toward an upright seated position.
- Top
Manage increasing band tension without arching the lower back.
- Lower
Resist elastic recoil as you slowly return to the pad.
Key technique points
- Test band attachments before loading.
- Match both band lengths.
- Keep hands fixed beside the shoulders.
- Reduce incline according to control.
- Maintain foot support.
- Do not fall into the bottom.
Common mistakes
Loose band attachment
Do not let connections slip or break during the pull.
Pulling with the arms
Do not move the band forward with the hands instead of sitting up.
Arching at the top
Do not answer increasing tension with a lumbar arch.
Hanging from the feet
Do not rise through pad traction instead of torso curling.
Being pulled by the band
Do not let elastic recoil dictate descent speed.
Band too short
Do not create top tension beyond your control.
Frequently asked questions
Weighted Sit-Ups - With Bands: why is “Loose band attachment” a mistake?
Do not let connections slip or break during the pull.
Weighted Sit-Ups - With Bands: why is “Pulling with the arms” a mistake?
Do not move the band forward with the hands instead of sitting up.
Weighted Sit-Ups - With Bands: why is “Arching at the top” a mistake?
Do not answer increasing tension with a lumbar arch.
Weighted Sit-Ups - With Bands: why is “Hanging from the feet” a mistake?
Do not rise through pad traction instead of torso curling.
Weighted Sit-Ups - With Bands: why is “Being pulled by the band” a mistake?
Do not let elastic recoil dictate descent speed.
Weighted Sit-Ups - With Bands: why is “Band too short” a mistake?
Do not create top tension beyond your control.
What should I focus on when doing Weighted Sit-Ups - With Bands?
Test band attachments before loading. Match both band lengths. Keep hands fixed beside the shoulders. Reduce incline according to control. Maintain foot support. Do not fall into the bottom.
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.