Sit-Up
How to do the Sit-Up
- 1
Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
- 2
Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
- 3
Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
- 4
Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.
- 5
Repeat for the recommended amount of repetitions.
How to program the Sit-Up
Sets and reps
As an isolation movement, the 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 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.
Put the Sit-Up into a plan
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Frequently asked questions
What muscles does the Sit-Up work?
The Sit-Up primarily targets the Abdominals.
What equipment do I need for the Sit-Up?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the 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.
