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Sprinter Sit-Up
Dynamic bodyweight core exercise mimicking sprinting motion, targeting rectus abdominis and obliques for explosive strength, rotational power, and athletic coordination.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Lower Back
Popularity Score
6
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
Obliques
9/10External Obliques, Internal Obliques
Hip Flexors
7/10Iliopsoas
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your back with legs extended straight out and arms by your sides, pressing lower back into the floor.
- Brace your core and engage abs.
- Explosively sit up while driving one knee toward your chest.
- Rotate torso to bring opposite elbow toward the knee.
- Briefly hold the contracted position with core tight.
- Controlled lower back to start while keeping core engaged.
- Alternate sides for each rep.
Coaching Tips
Form Cues
- Press lower back flat
- Drive from core, not momentum
- Rotate through obliques
- Keep non-working leg extended
- Maintain neutral neck
Breathing
Exhale forcefully as you sit up and rotate; inhale as you lower back down.
Tempo
1-0-1
Range of Motion
Lift torso until elbow touches inside of knee, with thigh parallel to floor; lower until shoulder blades touch ground.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Warm up hips and core first
- Stop if neck strain occurs
Spotting
Not needed; self-supported bodyweight exercise.
Common Mistakes
- Jerking neck forward
- Using momentum over control
- Arching lower back
- Letting non-working leg drop fully
When to Avoid
- Acute lower back injury
- Neck strain history
Flexibility Needed
- Adequate hip flexion
- Thoracic rotation mobility
Build Up First
- Master basic sit-up
- Core bracing proficiency
Also known as
Sprinter Situp, Contralateral Sit-Up, Running Sit-Up
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