Incline Sit-up (arms crossed)
The Incline Sit-up (arms crossed) primarily works the Rectus Abdominis, with secondary activation of the External Obliques, Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae and stabilizer support from the Tibialis Anterior. It is a bodyweight compound exercise at intermediate difficulty.
A bodyweight compound pull exercise targeting the Rectus Abdominis.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Rectus Abdominis |
| Secondary | External Obliques, Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle External Obliques (core)
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Sartorius (hip_flexors)
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle Tibialis Anterior (calves)
Instructions
- Preparation: Hook feet under foot brace and lie supine on incline board with hips bent. Cross arms on chest. Execution: Raise torso from bench by bending waist and hips. Raise crossed arms over knees at top. Return until back of shoulders contact incline board. Repeat. Comments: If no knee or calf support is built into incline board, ball or rolled mat can be placed under legs. Hip and knee flexors may be involved as stabilizers if incline is steep and no calf or knee support is used. If incline bench offers knee support, stabilization from Tibialis Anterior may not be required.
Alternative Exercises
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