Sit Up
A bodyweight abdominal exercise that moves the torso from lying to an upright seated position. It primarily trains trunk flexion and the anterior core, with hip flexors contributing to the movement.
- Body part
- Abs: all exercises
- Movement
- Core: all exercises
- Equipment
- Bodyweight: all exercises
What it trains
- Lower Abs, Primary, 85%
- Upper Abs, Primary, 85%
- Iliopsoas, Secondary, 50%
- Obliques, Secondary, 50%
- Erector Spinae, Stabilizer, 25%
How to perform
Lie on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
Place your fingertips lightly behind your ears, keeping your elbows wide.
Engage your core by drawing your belly button towards your spine.
Exhale as you raise your torso towards your thighs, allowing your lower back to leave the floor as the movement progresses.
Pause at the top of the movement, ensuring your torso is upright and spine neutral.
Inhale as you slowly lower back down to the starting position with control.
Repeat for the desired number of repetitions.
Tips
Keep your feet flat on the floor throughout the movement to maintain stability.
Avoid pulling on your neck with your hands; use your core muscles to lift.
Focus on a smooth, controlled motion rather than speed to maximize effectiveness.
Keep your chin slightly tucked to prevent strain on the neck.
Ensure that your lower back remains in contact with the floor during the initial phase of the lift.
Breathe out as you lift and breathe in as you lower to maintain proper breathing rhythm.
Common mistakes
Pulling the head forward with the hands instead of initiating the lift through the abdominals.
Using momentum, lifting the feet, or dropping quickly instead of controlling the return.
Related exercises
Variations · 1
3/4 Sit-Up
Generic full sit-up; the related card is a deliberate partial-range three-quarter variation.
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