Weighted Sit-up


Utility: Basic
Mechanics: Compound
Force: Pull



Hook feet under support and lie supine on floor or mat with hips bent. Hold plate behind neck.


Raise torso from floor by bending waist and hips. Return until back of shoulders contact with floor or mat. Repeat.


Feet can be held down by partner instead of foot bar. Exercise can be performed without added weight until more resistance is needed. Exercise can be performed on incline board to increase resistance or decline board to decrease resistance. See Arm Position During Waist Exercises. Certain individuals may need to keep their neck in neutral position with space between their chin and sternum. If upper back does not come completely down at end of movement, abdominal muscles may only be isometrically involved in exercise. Pectineus, Adductor Longus, and Brevis do not assist in hip flexion since hips are already initially bent. See Spot Reduction Myth. Also see Dangerous Exercise Essay.

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