Vertical Sit-Up

Muscles worked

Setup

1. Position yourself on a hyperextension bench with your heels securely locked under the foot pads.
2. Sit upright so your glutes are supported by the pad but your torso is free to move backward.
3. Cross your arms over your chest or place your hands lightly behind your ears, ensuring you do not pull on your neck.

How to do it

1. Inhale and slowly lower your torso backward in a controlled arc until your body is parallel to the floor or slightly below.
2. Exhale and contract your abdominals to curl your torso back up toward the starting vertical position.
3. Maintain a steady 2-1-2 tempo: two seconds to lower, a brief pause at the bottom, and two seconds to rise.

Form checklist

• Keep your chin tucked slightly toward your chest to maintain a neutral cervical spine.
• Focus on 'curling' the spine segment by segment rather than hinging purely at the hips.
• Avoid arching your lower back excessively at the bottom of the movement.
• Ensure your feet remain firmly hooked under the pads to stabilize your lower body.

Pro tips

• To maximize abdominal recruitment, focus on pulling your ribcage toward your pelvis during the upward phase.
• Pause for a full second at the bottom of the movement to eliminate momentum and force the core to initiate the lift.

Make it harder

• Hold a weight plate or dumbbell against your chest to increase resistance.
• Extend your arms straight overhead to increase the lever arm, significantly raising the difficulty for the core.

Frequently asked

What muscles does the vertical sit-up work?

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

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

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

Is the vertical sit-up good for beginners?

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

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals