Straight Leg Sit-up

Instructions

1
Lie flat on your back on a mat or floor with legs extended straight out in front of you, arms at your sides or extended overhead, shoulders relaxed away from ears, and neck in neutral position
2
Engage your core by drawing your navel toward your spine, prepare to lift both legs and torso simultaneously while maintaining a straight body line from head to heels
3
Lower your legs and upper body back toward the floor in a controlled manner while maintaining abdominal tension, stopping just short of touching down to keep constant tension on the rectus abdominis
4
Drive through your abdominals to simultaneously lift your torso and legs up, creating a V-shape with your body by bringing your chest toward your thighs and lifting hips off the floor, then return to starting position with control
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Serratus Anterior, Transverse Abdominis
EQUIPMENTBody weight
DIFFICULTYAdvanced

Overview

When programming for Rectus Abdominis growth, the Straight Leg Sit-up stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Improves overall Waist stability and proprioception during heavy loads.
  • Significantly enhances the structural integrity and power of the Rectus Abdominis.

Common Mistakes

  • Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Serratus Anterior, Transverse Abdominis to maintain control of the Body weight.

Beginner Tips

If you are new to the Straight Leg Sit-up , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions