Weighted Incline Sit-up (arms crossed)
The Weighted 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 none compound exercise at intermediate difficulty.
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
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. Hold plate on chest with both hands or use no weight. Execution: Raise torso from bench by bending waist and hips. Return until back of shoulders contact padded incline board. Repeat. Comments: Exercise can be performedwithout added weightuntil more resistance is needed. Elevate incline to increase resistance. Elbows can also raise up over knees during each Sit-up to increase range of motion. If no knee support is built in to incline board, ball can be placed under legs as illustrated. If upper back does not come completely down at end of movement, abdominal muscles may only beisometricallyinvolved in exercise. Pectineus, Adductor Longus, and Brevis do not assist in hip flexion since hips are already initially bent. Knee flexors may be involved as stabilizers if incline is steep and no calf support is used.
Alternative Exercises
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