Incline Sit-up
The incline sit-up is a bodyweight core exercise performed on an inclined bench with the head lower than the feet. The incline increases the range of motion and gravity-based resistance compared to floor sit-ups, placing greater demand on the rectus abdominis and hip flexors.
How to do it
- Lie on an incline bench with your head at the lower end and your feet secured at the top.
- Place your hands behind your head or cross your arms over your chest.
- Engage your abs and curl your torso upward until you are fully seated.
- Pause at the top, then slowly lower back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Secure your feet firmly before lying back.
- Engage your abs before starting the upward movement.
- Curl your spine smoothly instead of pulling with your neck.
- Control your speed on the way back down.
Breathing: Exhale as you curl upward against gravity, and inhale slowly as you lower yourself back down.
Common mistakes
- Pulling on your neck with your hands, which can cause unnecessary strain.
- Using momentum to bounce up instead of using muscle strength, which reduces the work done by your abs.
- Arching your lower back at the bottom, which can put stress on your spine.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 10-15 reps, rest 45-60 s
Build muscle
3 sets x 8-12 reps, rest 60-90 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel lower back discomfort, ease off or choose a gentler core option.
- If you have neck strain, ensure your hands are lightly placed behind your head without pulling.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this more in my hip flexors than my abs?
The incline naturally recruits the hip flexors to help lift your torso. Focus on rounding your lower back slightly as you rise to place more emphasis on your abs.
How often should I do incline sit-ups?
2 to 3 times per week is plenty for recovery and strength building, allowing your core muscles time to rest between sessions.
What should I do if my lower back hurts?
Stop immediately. If you feel sharp pain or excessive strain, switch to a flatter surface movement like a standard floor crunch.