Janda Sit-Up
How to do the Janda Sit-Up
- 1
Position your body on the floor in the basic sit-up position; knees to a ninety degree angle with feet flat on the floor and arms either crossed over your chest or to the sides. This will be your starting position.
- 2
As you strongly tighten your glutes and hamstrings, fill your lungs with air and in a slow (three to six second count) ascent, slowly exhale. Tip: It is important to tighten the glutes and hamstrings as this will cause the hip flexors to be inactivated in a process called reciprocal inhibition, which basically means that opposite muscles to the contracted ones will relax.
- 3
As you inhale, slowly go back in a controlled manner to the starting position.
- 4
Repeat for the recommended amount of repetitions.
How to program the Janda Sit-Up
Sets and reps
As an isolation movement, the Janda Sit-Up is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Janda Sit-Up is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Janda Sit-Up work?
The Janda Sit-Up primarily targets the Abdominals.
What equipment do I need for the Janda Sit-Up?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Janda Sit-Up should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
