Wide Leg Sit-Up

Muscles worked

Setup

1. Lie flat on your back on an exercise mat.
2. Spread your legs wide into a 'V' shape, keeping your legs straight and heels firmly planted.
3. Place your hands lightly behind your head with elbows out, or cross your arms over your chest.

How to do it

1. Exhale and engage your core to peel your spine off the floor, lifting your torso toward an upright position.
2. Continue the movement until your chest is upright and your torso is perpendicular to the floor.
3. Inhale as you slowly lower your torso back to the starting position, controlling the descent one vertebra at a time.
4. Maintain a controlled tempo, avoiding the use of momentum or swinging the arms.

Form checklist

• Keep your heels glued to the floor throughout the entire repetition.
• Avoid pulling on your neck; keep your chin tucked slightly and ears in line with shoulders.
• Ensure your lower back makes contact with the floor before starting the next rep.
• Keep your chest open and avoid rounding your shoulders excessively at the top.

Pro tips

• Focus on 'peeling' your spine off the mat to maximize abdominal recruitment and minimize hip flexor takeover.
• At the top of the movement, reach your hands forward between your legs to increase the stretch in your adductors and further engage the obliques.

Make it harder

• Hold a weight plate or dumbbell against your chest or extended overhead to increase resistance.
• Slow down the eccentric (lowering) phase to a 4-second count to increase time under tension.

Frequently asked

What muscles does the wide leg sit-up work?

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

What equipment do you need for the wide leg sit-up?

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

Is the wide leg sit-up good for beginners?

Yes. The wide leg sit-up is a beginner-friendly movement and a strong foundation to build on.

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