VARIATIONS
Weighted Sit-Up
A weight plate or dumbbell is held firmly against the chest
This exercise targets the rectus abdominis and hip flexors by adding external resistance to the traditional sit-up motion. It builds core strength and endurance for movements requiring trunk flexion under load.
HOW TO DO IT
- Lie on your back with knees bent and feet secured.
- Hold a weight plate or dumbbell firmly against your chest.
- Engage your core and curl your torso up towards your knees.
- Pause briefly at the top of the movement.
- Lower your upper back down to the floor with control.
COMMON MISTAKES
- Pulling on the neck with hands behind the head.
- Using momentum to swing the torso upward.
- Arching the lower back excessively during the descent.
- Dropping the weight quickly instead of lowering slowly.
TIPS
- Exhale forcefully as you lift your torso.
- Keep the weight pressed tight to your sternum.
- Drive through your heels to stabilize your lower body.
SAFETY
- Avoid this movement if you have existing lower back issues.
- Do not jerk the weight, which can strain the spine.
DETAILS
- Muscles
- Abdominals
- Equipment
- Weight PlateDumbbell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Sit up
- Load position
- Front rack
- Arms
- Both
- Legs
- Both
- Body position
- Lying on the back
- Load type
- Weighted
SIMILAR EXERCISES
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