PlanWorkouts

Exercise 3016 · REF g2oKspu

Curl-Up exercise animation

Curl-Up

Category
Waist
Equipment
Body Weight
Target
Abs

The curl-up is a more controlled cousin of the crunch, often used to build spinal flexion strength without the higher disc load that comes from a full sit-up. Keeping one knee bent and the lower back pressed flat is what limits the movement to the upper abs and keeps the hip flexors from taking over. It shows up often in rehab and basic fitness testing because it's low-risk and easy to standardize.

How to Do the Curl-Up

  1. Lie flat on your back with your knees bent and feet flat on the ground.
  2. Place your hands behind your head with your elbows pointing outwards.
  3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
  4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Curl-Up primarily targets the Abs, with Hip Flexors as the primary synergist muscle group.

More Waist Exercises

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More Abs Exercises

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

Equipment Alternatives

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

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Curl-Up work?
The Curl-Up primarily targets the abs, with the hip flexors as the main supporting muscle group.
What equipment do I need for the Curl-Up?
The Curl-Up is done with no equipment — just body weight.
What's a good alternative to the Curl-Up?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.