Incline Twisting Sit-Up

Muscles worked

Setup

1. Adjust an incline bench to a 30-45 degree angle and secure your feet firmly under the foot pads.
2. Sit on the bench with your knees slightly bent and your hips tucked close to the seat.
3. Place your fingertips lightly behind your ears or cross your arms over your chest.
4. Engage your core to maintain a neutral spine before beginning the descent.

How to do it

1. Inhale as you lower your torso under control until your back is just a few inches above the bench.
2. Exhale forcefully as you sit up, rotating your torso to bring your right elbow toward your left knee.
3. Inhale as you lower back down to the starting position in a smooth, controlled motion.
4. Repeat the movement on the opposite side, alternating the direction of the twist with each repetition.

Form checklist

• Rotate from the ribcage and shoulders rather than just pulling your elbow across.
• Keep your lower back slightly rounded to maintain constant tension on the abdominals.
• Avoid pulling on your head or neck with your hands.
• Maintain a slow, controlled tempo to eliminate momentum and maximize muscle fiber recruitment.

Pro tips

• Think about 'shortening' the distance between your bottom rib and the opposite hip bone during the twist.
• Pause for a half-second at the top of the movement to emphasize the peak contraction of the obliques.

Make it harder

• Hold a medicine ball or weight plate against your chest to increase the load.
• Increase the steepness of the incline bench to create a longer lever and greater gravitational resistance.

Frequently asked

What muscles does the incline twisting sit-up work?

The incline twisting sit-up primarily targets the abs and obliques, and also works the erector spinae and trapezius as secondary muscles.

What equipment do you need for the incline twisting sit-up?

The incline twisting sit-up requires no equipment — just your body weight.

Is the incline twisting sit-up good for beginners?

The incline twisting sit-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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