Home / Movements / Sit-Up


Why: The sit-up is a fundamental movement used to build abdominal strength. Along with other bodyweight core movements like superman holds, plank holds, and hollow rocks, sit-ups are both simplistic (which makes them perfect for a hotel room WOD) and highly effective. And the sit-up (often used with an Ab-Mat) builds the abdominal strength needed to perform more advanced movements like the L-Sit and GHD sit-ups

Set-Up: Start with the soles of your feet together. Your upper back and shoulders should be on the ground. Your hands should touch the ground behind your head.

Execution: Flex your abdominals and pull your torso up to a seated position. During the ascent, reach your arms forward. To complete the movement, stack your shoulders over your hips and extend your spine.

Points of Performance: To get a “good rep,” ensure the following:
– You start with your hands on the ground, over your head
– You finish with your shoulders over your hips

Pro-Tip: Keep your feet in contact with the ground during the ascent and descent of the sit-up. If you use the momentum of your legs to help with the movement, you lose out on lower abdominal recruitment.

Sit-Up Scaling & Progressions

10 Sit-up Progressions
Sit Up Progression
Scaling option for Sit-ups
Sit-Up Progression

Sit-Up Demos

Reebok CrossFit ONE Movement Demo "Abmat Situp"
How to Do a Sit-Up by Wodstar
The AbMat Sit-up