Sit-Up
Auto DetectedA bodyweight core exercise involving spinal flexion and hip flexion to lift the torso from the floor to an upright position. This movement targets the rectus abdominis and hip flexors for increased core strength and stability.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hip Flexors, Abs
Secondary Muscles
Obliques, Quads
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
9/10Iliopsoas
Abs
8/10Rectus Abdominis
Obliques
4/10External Obliques, Internal Obliques
Quads
3/10Rectus Femoris
Programming
Typical Rep Range
10-25 reps
Rest Between Sets
30-90 seconds • Shorter rest for endurance goals.
How to Perform
Lie supine on the floor with your knees bent and feet flat on the ground, shoulder-width apart. Place your hands lightly behind your head or crossed over your chest.
- Engage your core, curling your head, shoulders, and upper back off the floor.
- Continue lifting your torso forward until your chest approaches your knees.
- Maintain a neutral spine and avoid pulling on your neck with your hands.
- Slowly and with control, reverse the motion to lower your torso back to the starting position.
Coaching Tips
Form Cues
- Control the descent
- Curl the spine
- Look straight ahead
- Keep feet grounded
Breathing
Exhale forcefully as you curl up, drawing your belly button towards your spine, and inhale slowly as you return to the floor.
Tempo
2-0-1
Range of Motion
Begin with shoulders lightly touching the floor and end when the torso is fully vertical or slightly past the hips.
Safety
Safety Notes
- Avoid if you have acute low back or disc pain.
- Use hands crossed over chest to reduce neck strain.
- Ensure movement comes from the core, not momentum.
Spotting
Not applicable; this is a bodyweight core exercise.
Common Mistakes
- Relying on hip flexors only
- Pulling head with hands
- Lower back arching
- Slamming back down
When to Avoid
- Acute or chronic lower back pain
- Disc herniation or bulging
- Severe neck pain
Flexibility Needed
- Hip flexor flexibility
Build Up First
- Basic core bracing ability
- Ability to perform a basic crunch
Also known as
Bodyweight Situp, Situps, Crunches To Upright
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