Waist Exercise · Assisted

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Assisted Sit-Up

The assisted sit-up shown here uses a partner to help lift the torso through the arms. It differs from an anchored-foot sit-up: securing the feet alone does not supply the same upward assistance. Agree on the amount of help before starting and use only enough to complete a controlled repetition.

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Category

Waist

Equipment

Assisted

Target

Abs

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Assisted Sit-Up

1. Lie on a mat with your knees bent and feet on the floor. Position your partner in front of you, as shown in the demonstration.
2. Reach toward your partner and agree on a comfortable hand or forearm grip. Your partner should be stable before you begin.
3. Start lifting your torso under your own control. Let your partner provide gentle, steady help through your arms rather than a sudden pull.
4. Rise only as far as you can control. Keep your head in line with your torso rather than reaching with your chin.
5. Lower slowly while your partner maintains light support. Reset before the next repetition and stop if either person loses balance.

Assisted versus anchored-foot sit-ups

The partner in this demonstration helps through the arms. If substantial pulling is needed, shorten the range or choose an easier movement. Holding the feet is not equivalent assistance.

Technique & Form Tips

Assistance through the arms reduces the effort needed to raise the torso. Pressing down on the feet is a different setup. Reduce assistance gradually rather than adding speed.

Common Mistakes to Avoid

• Sudden pulling: Agree on assistance beforehand; the partner should help smoothly rather than jerk your arms.
• Reaching with the neck: Keep the head aligned with the torso instead of leading with the chin.
• Dropping on the return: Control the lowering phase and keep the partner's support consistent.

How to Breathe During This Exercise

Breathe out as you rise and breathe in as you lower; avoid prolonged breath holding.

Comfort and Control

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Assisted Sit-Up mainly targets your Abs, with your Hip Flexors helping support the movement.

More Waist Exercises

3/4 Sit-Up Body Weight · Abs 45° Side Bend Body Weight · Abs Air Bike Body Weight · Abs Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have assisted? These target the same abs with different equipment.

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Assisted Sit-Up work?

The Assisted Sit-Up mainly works your abs. Your hip flexors also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Assisted Sit-Up?

You do the Assisted Sit-Up with a floor mat and a partner providing steady assistance through your hands or forearms. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Assisted Sit-Up?

One mistake to watch for is sudden pulling: Agree on assistance beforehand; the partner should help smoothly rather than jerk your arms.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Assisted Sit-Up?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.

What's a good alternative to the Assisted Sit-Up?

The Arms Overhead Full Sit-Up (male) trains your abs with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.