Weighted Sit-up (arms crossed)
The Weighted 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 none compound exercise at intermediate difficulty.
The Weighted Sit-up (arms crossed) is a intermediate compound exercise, following a flexion movement pattern. It primarily targets the Rectus Abdominis, with secondary engagement of the External Obliques, Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A none compound pull exercise targeting the Rectus Abdominis.
| Equipment | None |
|---|---|
| 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
The Rectus Abdominis is the primary mover, taking on the bulk of the workload throughout the full range of motion. The External Obliques, Iliopsoas, Rectus Femoris, Sartorius, and Tensor Fasciae Latae act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Tibialis Anterior act as stabilizers, maintaining joint position and postural alignment throughout the movement.
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)
How to Perform
Preparation
- Hook feet under support and lie supine on floor or mat with hips and knees bent.
- With both hands, hold plate on chest with forearms crossed or use no weight.
Execution
- Raise torso from floor by bending waist and hips.
- Return until back of shoulders contact with floor or mat.
- Repeat.
Comments
- If feet are close to hips, bent arms can be lifted above knees, allowing for complete range of motion resulting in a morebell shaped resistancecurve (ie: lessened resistance at top of movement) due to more varyingforce vectorsagainst gravity.
- The same can be accomplished by placing feet slightly further away from hips, requiring no need to lift arms above knees (as shown).
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Rectus Abdominis) and can be substituted based on your equipment or variation preferences.
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