Assisted Sit-up
Assisted Sit-up is ready for real load and honest reps and fits at the end of any workout.
How to do Assisted Sit-up
- Sit on the edge of a bench or have someone hold your feet down.
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Assisted Sit-up Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Pause at the hardest point once the range feels owned.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Take weight off the assist before you add reps.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Log the assist setting so progress stays measurable.
Common Assisted Sit-up Mistakes
Letting the pad fling you through the sticking point
Slow the whole rep so the assistance cannot generate momentum.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Easier and Harder Than Assisted Sit-up
Swap Assisted Sit-up For
Assisted Sit-up — Frequently Asked Questions
How do you do the Assisted Sit-up?
Sit on the edge of a bench or have someone hold your feet down. Lie flat on your back with your knees bent and feet flat on the ground. Place your hands behind your head with your elbows pointing outwards. Use an assistance machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Assisted Sit-up work?
The Assisted Sit-up primarily targets the abs. It is classified as a core exercise and is performed with an assistance machine.
How many sets and reps of the Assisted Sit-up should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Take weight off the assist before you add reps. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Assisted Sit-up good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Assisted Sit-up?
Try the Weighted Russian Twist (legs Up), Wheel Rollerout or the Power Point Plank. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
