Vertical Sit-Up
Challenge your core with Vertical Sit-Ups! Target your abs and build strength with this effective exercise.
The Vertical Sit-Up is a compound exercise that mainly works the core. You'll need: decline sit up bench.
Required Equipment
Vertical Sit-Up Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Hip Flexor (iliopsoas)
Vertical Sit-Up Variations and Alternatives
How to do the Vertical Sit-Up
Start by securing your legs into the vertical sit-up bench. The bottom pad should be at your ankles, and the top pad should be holding your thighs in place.
Begin with your body in a near-vertical position, lying back on the bench with your hands touching or crossing over your chest or placed behind your head for support (as demonstrated in the images).
Tighten your core and slowly raise your upper body towards your thighs, aiming to touch your elbows to your knees or thighs.
Pause briefly at the top of the movement, contracting your abdominal muscles.
Slowly lower your upper body back down to the starting position.
Repeat for the desired number of repetitions. Make sure to perform the exercise in a controlled manner, avoiding the use of momentum to raise your body. Instead, focus on using the strength of your abdominal muscles throughout the movement.
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Vertical Sit-Up FAQs
What muscles does the Vertical Sit-Up work?
The Vertical Sit-Up mainly works the core. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Vertical Sit-Up?
Decline sit up bench.
Is the Vertical Sit-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Vertical Sit-Up variations and alternatives?
Similar exercises include the Decline Sit-Up, Overhead Legs-Up Sit-Up, Chair Roman Crunch and Sit-Up Stand.
Training calculators
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