Waist Exercise · Body Weight

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Sit-Up V. 2

This sit-up variation changes hand or arm position from the standard version, which shifts the leverage and makes the hip flexors work harder relative to the abs. It's still fundamentally a hip-flexor-heavy movement rather than pure ab isolation, which is worth knowing if lower back tightness during sit-ups has been an issue. Anchoring the feet makes the rep easier but also lets the hip flexors take over more of the work.

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Category

Waist

Equipment

Body Weight

Target

Abs

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Sit-Up V. 2

1. Lie flat on your back with knees bent and feet flat on the floor.
2. Place your hands behind your head, elbows flared out to the sides.
3. Brace your abs and slowly curl your upper body off the floor until your torso reaches roughly a 45-degree angle.
4. Hold briefly at the top, then slowly lower back down to the start.
5. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Technique & Form Tips

Focus on trunk flexion, rotation, or anti-movement stability as required by your specific variation. Maintain the suggested pelvic and spinal orientation to keep tension focused on the abdominal area throughout each repetition or hold.

Common Mistakes to Avoid

• Pulling the neck: For crunch variations, avoid pulling the head forward with your hands; follow the demonstrated arm and head position.
• Lower back arching: Keep the spine controlled to prevent the lower back from hyperextending under the load.
• Excessive speed: Perform movements with deliberate control rather than relying on rapid, bouncing motions.

How to Breathe During This Exercise

Maintain a steady breathing rhythm during the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. 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 Sit-Up V. 2 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 body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted · 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 Sit-Up V. 2 work?

The Sit-Up V. 2 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 Sit-Up V. 2?

You do the Sit-Up V. 2 with no equipment — just body weight. 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 Sit-Up V. 2?

One mistake to watch for is pulling the neck: For crunch variations, avoid pulling the head forward with your hands; follow the demonstrated arm and head position.. 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 Sit-Up V. 2?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Sit-Up V. 2?

The Assisted Hanging Knee Raise trains your abs with assisted and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.