Sit-Up
Auto DetectedBodyweight exercise involving spinal and hip flexion that targets rectus abdominis, obliques, and hip flexors to build core strength and endurance; commonly progressed with weights or decline.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Lower Back
Popularity Score
10
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
8/10Iliopsoas
Obliques
7/10External Obliques, Internal Obliques
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your back on a mat with knees bent at 90 degrees, feet flat and hip-width apart. Place hands across chest or lightly behind head, chin tucked, lower back pressed into floor.
- Engage core by drawing belly button to spine.
- Exhale and curl upper body off floor, lifting head, shoulders, then torso toward knees.
- Continue until chest nears thighs.
- Pause briefly at top with abs tight.
- Inhale and lower torso slowly, rolling down vertebra by vertebra.
- Keep lower back pressed down throughout.
Coaching Tips
Form Cues
- Curl spine sequentially
- Avoid neck pull
- Feet stay grounded
- Core stays engaged
Breathing
Inhale as you lower your torso, exhale as you curl upward while bracing your core.
Tempo
2-1-2
Range of Motion
From entire back on floor to chest close to thighs, with controlled spinal curl without momentum.
Safety
Safety Notes
- Avoid if acute lower back pain
- Modify if hip flexors tight
- Stop if neck strain felt
- Warm up spine first
Spotting
Not required; exercise is self-supported with no external load.
Common Mistakes
- Using momentum to jerk up
- Pulling on neck
- Arching lower back
- Allowing feet to lift
When to Avoid
- Lower back injury
- Herniated disc
- Acute neck strain
Flexibility Needed
- Adequate spinal flexion
- Hip flexion range
Build Up First
- Core bracing technique
- Basic plank hold
Also known as
Standard Sit-Up, Floor Sit-Up, Abdominal Sit-Up
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