Sit-Up Stand
Explosive full-body exercise! Combines a sit-up with a stand for a unique core and leg workout. Simple, effective, and no equipment needed.
The Sit-Up Stand is a compound exercise that mainly works the core and quads, with help from the glutes & hips. You'll need: exercise bench or box.
Required Equipment
Sit-Up Stand Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Obliques
Sit-Up Stand Variations and Alternatives
How to do the Sit-Up Stand
Start by sitting on a box or bench with your feet flat on the floor, hip-width apart. Extend your arms straight in front of you parallel to the floor.
Engage your core and lean back slightly, keeping a straight back.
Begin the movement by tilting forward through your hips and using your core to initiate a sit-up motion, while swinging your arms for momentum.
As you reach the top of the sit-up motion, transfer your weight to your feet and thrust upwards, pushing through your heels to stand up while keeping your arms extended in front of you.
Once you've reached a full standing position, reverse the motion by hinging at the hips, then slowly lowering yourself back down to the seated position on the box or bench with control and without collapsing your torso.
Repeat for the desired number of repetitions and sets.
Ensure to maintain control and good posture throughout the exercise. Avoid using a jerking motion and make sure your movements are smooth and deliberate.
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Sit-Up Stand FAQs
What muscles does the Sit-Up Stand work?
The Sit-Up Stand mainly works the core and quads, with help from the glutes & hips. The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Sit-Up Stand?
Exercise bench or box.
Is the Sit-Up Stand a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Sit-Up Stand variations and alternatives?
Similar exercises include the Foot Fixed Sit-Up Stand, Prisoner Get Up, Sit-Up to Mountain Hop and Somersault Stand Up.
Training calculators
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