How to Do the Sit-Up
The sit-up lifts your entire torso off the floor, working the abs together with the hip flexors. It is a basic bodyweight exercise that tests core endurance and is easy to do anywhere.
Log every set of your Sit-Up in Superlift
Muscles worked
Primary
- Abs
Secondary
- Quads
How to do the Sit-Up
- 1
Lie on your back with your knees bent and your feet flat on the floor.
- 2
Place your hands across your chest or lightly behind your head.
- 3
Brace your core.
- 4
Curl your torso up toward your knees until you are sitting upright.
- 5
Pause briefly at the top.
- 6
Lower back down slowly, one vertebra at a time.
- 7
Keep your feet planted and your neck relaxed.
Form cues to remember
- Curl up, don't yank
- Don't pull on your neck
- Lower slowly
- Feet stay planted
Sit-Up video tutorial
Common mistakes
Yanking on the neck
Keep your hands light and curl with your abs.
Flinging yourself up
Slow down and use your abs.
Letting the feet lift
Plant them firmly or anchor them under something.
Rounding too aggressively
Keep the lowering controlled.
Sets and reps
| Endurance | 2–3 sets of 15–30 reps, 45 sec rest |
|---|---|
| Muscle growth | 3 sets of 10–20 reps with slow tempo, 60 sec rest |
Sit-ups put more load on the hip flexors and spine than crunches. Stop if you feel lower back or neck pain, and switch to crunches instead.
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Track your Sit-Up and watch it go up
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Sit-Up FAQ
Sit-up or crunch: which is better for abs?
Sit-ups use a bigger range and more hip flexor, while crunches isolate the abs more with less back stress. Pick based on comfort.
Are sit-ups bad for your back?
They aren't harmful for most people, but they can irritate sensitive lower backs. Keep them controlled and switch if they hurt.
How many sit-ups should I do?
Start with 2–3 sets of 10–20 and build up. Slow reps are more effective than fast ones.
