Sit-Up

Which muscles does it train?

Equipment needed

How to perform it

Time under tension matters more than load here: 3 to 4 sets of 8 to 15 reps, or holds of 20 to 60 seconds, with 45 to 90 seconds of rest.

Execution and technique cues

• Lie on your back with knees bent at 90 degrees, feet flat on the floor, and hands placed lightly behind your head.
• Keep your lower back pressed into the floor before initiating the movement.
• Curl your torso upward by contracting your abdominal muscles until your chest is close to your thighs.
• Lower your torso back down slowly, unrolling your spine segment by segment until you reach the floor.

Common mistakes

• Pulling on the head or neck with the hands to force the torso upward.
• Using momentum or swinging the arms to lift the upper body instead of using abdominal strength.
• Arching the lower back excessively at the start or end of the movement.

Frequently asked questions

Should my feet stay flat on the floor during the entire movement?

Yes, keeping the feet flat engages the core properly and prevents excessive reliance on the hip flexors.

Where should I place my hands if behind the head causes neck discomfort?

Cross your arms over your chest or place your hands lightly on your temples to avoid pulling on your neck.

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