Instructions

1

Lie supine on your back on a flat surface with legs extended straight and arms positioned behind or beside your head for support, maintaining a neutral spine alignment.

2

Engage your core muscles and prepare to lift your upper body by tensing your abdominal muscles. Position arms in a comfortable crunch position with hands behind head or crossed over chest.

3

Lower your torso slowly back toward the starting position by extending your hip flexors and allowing your legs to straighten further, controlling the descent with your abdominal engagement to maintain tension throughout the movement.

4

Contract your rectus abdominis to lift your upper body and torso upward while simultaneously raising your extended legs toward your chest. Drive the movement from your core by crunching forward and inward, creating a V-shape with your body as legs rise.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Obliquus Externus Abdominis

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Focusing on the Wide Leg Sit-up allows you to target the Rectus Abdominis with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
Allows for a natural movement path that closely mimics functional daily activities.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
Improves overall Waist stability and proprioception during heavy loads.

Common Mistakes

Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.

Muscle Anatomy

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

Exercise Variations

Dumbbell Wide Leg Sit-up
Cable Wide Leg Sit-up
Banded Wide Leg Sit-up

Wide Leg Sit-up