Abs · Bodyweight
Sit-Up
The sit-up with elevated legs is a core bodyweight exercise targeting the rectus abdominis while reducing hip flexor involvement. It suits lifters of all experience levels and fits well toward the end of a workout or within a dedicated abdominal circuit.
- Muscles
- Abs
- Equipment
- Bodyweight
- Type
- Strength
- Animation
- Women
How to do it
- Lie on your back on a mat with your legs elevated, knees bent at a 90-degree angle, and shins parallel to the floor. Place your hands lightly behind your head or cross them over your chest.
- Engage your core muscles and exhale as you lift your upper body toward your knees, rolling up vertebra by vertebra.
- Keep your legs steady and avoid using momentum from your hips or legs.
- Inhale as you slowly lower your body back to the starting position, controlling the movement.
Common mistakes
- Yanking the neck forward with the hands creates excessive strain on the cervical spine rather than loading the abdominals.
- Swinging the legs introduces momentum and takes continuous tension away from the working core muscles.
- Dropping abruptly back down to the mat removes the eccentric phase, significantly diminishing muscle stimulation.
Tips
- Keep your gaze directed diagonally upward to ensure the cervical spine remains in a neutral position.
- Exhale fully at the peak of the curl to achieve a maximum contraction of the abdominal wall.
- Maintain a steady 90-degree angle at the hips and knees without pulling the thighs in toward your chest.
Sets and reps
Perform 3 to 4 sets of 12 to 20 controlled repetitions, resting 45 to 60 seconds between sets to develop muscular endurance.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is this variation safer for the lower back than standard sit-ups?
Elevating the legs flattens the lumbar spine against the mat and reduces psoas recruitment, lowering lumbar stress. If you experience sharp pain, stop immediately and consult a healthcare professional.
What can replace this exercise if holding the legs elevated is too difficult?
Floor crunches with your feet planted or the dead bug exercise offer similar core engagement with less hip fatigue.
