Sit-Up Stand-Up

Muscles worked

Setup

1. Sit on the floor or a low step with your knees bent at a 90-degree angle and feet flat on the ground.
2. Lower your torso back until your shoulder blades touch the floor, keeping your core engaged.
3. Extend your arms straight out in front of you to help shift your center of mass forward during the transition.

How to do it

1. Perform an explosive sit-up by driving your torso forward and reaching your arms toward your toes.
2. As your weight shifts over your mid-foot, plant your heels firmly and drive upward into a standing position.
3. Exhale forcefully as you stand up, then inhale as you hinge at the hips to sit back down with control.
4. Lower yourself back to the starting supine position slowly to maximize time under tension on the abs.

Form checklist

• Keep your heels glued to the floor; do not let them lift as you transition to standing.
• Maintain a neutral spine and avoid excessive rounding of the lower back during the sit-up.
• Ensure your knees track in line with your toes and do not cave inward during the stand-up phase.
• Control the descent back to the floor rather than 'flopping' down.

Pro tips

• Think of the movement as one fluid motion; the momentum from the sit-up should carry directly into the drive of the squat.
• To increase core recruitment, keep your arms crossed over your chest to remove the assistance of arm momentum.

Make it harder

• Hold a light kettlebell or dumbbell at chest height in a goblet position throughout the entire movement.
• Perform the stand-up phase on a single leg to significantly increase the balance and unilateral strength demand.

Frequently asked

What muscles does the sit-up stand-up work?

The sit-up stand-up primarily targets the abs, deltoids, pectorals, and triceps, and also works the erector spinae, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the sit-up stand-up?

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

Is the sit-up stand-up good for beginners?

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

Related exercises

• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps
• Dumbbell BurpeeIntermediate · deltoids, glutes, hamstrings, pectorals, quadriceps, and triceps
• Knee Tap Sky ReachIntermediate · abs, calves, deltoids, obliques, and pectorals