How to Do Assisted Sit Up

Assisted Sit Up is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Assisted Sit Up

  1. 01Lie supine on the floor with knees bent at 90 degrees and feet hooked under a stable anchor point.
  2. 02Cross the arms over the chest or place fingertips lightly behind the ears without pulling the neck.
  3. 03Exhale and flex the spine to lift the shoulder blades and torso off the ground until the chest approaches the knees.
  4. 04Inhale while articulating the vertebrae back down to the starting position one by one.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Assisted Sit Up

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the lower back arches off the floor, hook the toes under a heavier object or have a partner apply downward pressure to the mid-foot.

Same coaching engine used inside the A90 app

05 / FAQ

Assisted Sit Up questions

What muscles does Assisted Sit Up work?

Assisted Sit Up is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Assisted Sit Up correctly?

Lie supine on the floor with knees bent at 90 degrees and feet hooked under a stable anchor point. Cross the arms over the chest or place fingertips lightly behind the ears without pulling the neck. Exhale and flex the spine to lift the shoulder blades and torso off the ground until the chest approaches the knees. Inhale while articulating the vertebrae back down to the starting position one by one.

What is the A90 coach tip for Assisted Sit Up?

If the lower back arches off the floor, hook the toes under a heavier object or have a partner apply downward pressure to the mid-foot.

Is Assisted Sit Up suitable for beginners?

Assisted Sit Up is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Assisted Sit Up?

No. Assisted Sit Up is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes assisted sit up into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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