Sit-Up
Sit-Up trades complexity for bracing strength that carries over, and it fits at the end of any workout.
How to do Sit-Up
- 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.
- Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
- Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
- Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
Sit-Up Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
Common Sit-Up Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Training every set to failure this early
Leave two or three reps in the tank and add sets instead.
Easier and Harder Than Sit-Up
Swap Sit-Up For
Sit-Up — Frequently Asked Questions
How do you do the Sit-Up?
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. Place your hands behind your head and lock them together by clasping your fingers. This is the starting position. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Sit-Up work?
The Sit-Up primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Sit-Up should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Sit-Up good for beginners?
Yes. The Sit-Up is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Sit-Up?
Try the Cable Standing Lift, Barbell Press Sit-up or the Dumbbell Side Bend. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
