Sit-Up

How to perform the Sit-Up

1. Lie on your back with knees bent and feet flat or anchored, hands crossed on the chest to avoid hauling on the neck.
2. Unlike a crunch, the sit-up carries the flexion through until the torso is upright, blending spinal flexion with hip flexion.
3. Begin by flexing the spine to peel the shoulders up, then continue folding at the hips to bring the chest toward the knees.
4. Lead with the ribcage curling toward the pelvis so the abs initiate before the hip flexors take over the upper portion.
5. Sit up until the torso is roughly vertical, keeping the movement smooth rather than jerking up with momentum.
6. Reverse under control, rolling the spine back down one segment at a time until the shoulder blades and then the head return to the floor.

Suggested working range: 15–20 reps. Default progression: double progression.

Common mistakes

• •Hooking the feet and yanking the torso up with the hip flexors before the abs even engage.
• •Pulling on the neck with the hands to haul the upper body off the floor.
• •Throwing the arms forward for momentum and bouncing up rather than curling the spine.
• •Dropping straight back down and slamming the shoulders instead of rolling the spine down under control.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.