Technique note
VARIATIONS
Butterfly Sit Up
Presses soles of feet together with knees wide
This bodyweight movement targets the rectus abdominis and obliques by combining a full sit-up with an overhead arm reach. The butterfly leg position stabilizes the hips while the arm motion adds momentum and upper back engagement.
HOW TO DO IT
- Lie on your back with the soles of your feet touching and knees splayed wide.
- Cross your arms over your chest or extend them toward your toes.
- Contract your abs to lift your torso off the floor in one smooth motion.
- Reach your arms overhead as your chest approaches your knees.
- Lower your upper back to the ground with control.
- Keep your feet pressed together throughout the entire repetition.
COMMON MISTAKES
- Pulling on the neck with interlocked fingers.
- Using momentum to swing up instead of engaging abs.
- Allowing the feet to separate during the descent.
- Rounding the lower back excessively at the bottom.
TIPS
- Exhale sharply as you reach the top position.
- Lead the movement with your sternum, not your head.
- Press the soles of your feet firmly together to stabilize the pelvis.
SAFETY
- Avoid this exercise if you have existing lower back disc issues.
DETAILS
- Muscles
- ObliquesAbdominals
- Equipment
- Pec Deck
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Sit up
- Arms
- Both
- Legs
- Both
- Body position
- Lying on the back
- Stance
- Wide
SIMILAR EXERCISES
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