Hip flexors generate most of the sit-up
Spine barely flexes; the hip flexors do the majority of the work.
Overactive muscles
Hip flexorsRectus femoris
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Core
Decline Sit-Up
Coaching cues
- Lie on a decline bench; feet anchored; arms crossed or behind the head
- Sit all the way up to vertical — full range of motion
- Lower under control — 3-second eccentric
- Greater range and resistance than a flat crunch
Common faults 2
Neck pulls forward at the start
SCM and scalenes assist the initial phase of the sit-up.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗