Incline Sit-up + Forward Reach
The incline sit-up with forward reach is a variation that adds an arm reach at the top of the sit-up to increase range of motion and core engagement. The forward reach extends the abdominal contraction and engages the shoulder flexors as a secondary movement.
How to do it
- Lie on an incline bench with your head lower and feet secured at the top.
- Begin with your arms extended overhead.
- Curl your torso upward into a full sit-up while simultaneously reaching your arms forward toward your feet.
- Pause at the top with arms extended forward.
- Slowly lower back to the starting position and repeat.
Form cues
- Keep your feet securely hooked at the top of the bench.
- Start with arms extended overhead to prepare.
- Curl your torso up smoothly, avoiding jerky momentum.
- Reach your hands forward toward your feet at the top.
- Lower your upper body back down slowly with control.
Breathing: Exhale as you curl upward and reach forward; inhale steadily as you lower back down to the start.
Common mistakes
- Using momentum to swing upward, which reduces the active muscle engagement needed for core strength.
- Pulling on your neck with your hands, which can lead to unnecessary strain on your cervical spine.
- Rushing the lowering phase, which shortens the time your abdominals spend under tension.
Muscles worked
Primary: abs. Secondary: hip flexors, shoulders.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 10-15 reps, rest 45 s
Build muscle
3 sets x 8-12 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel lower back discomfort, ease off and reduce your range of motion.
- If you experience neck strain, focus on keeping your neck neutral and avoid pulling with your hands.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why do my hip flexors feel sore after this exercise?
Incline sit-ups naturally involve the hip flexors to help lift your torso up the slope alongside your abdominals.
Can I do this exercise without a dedicated bench?
An incline bench with foot supports is ideal to keep your lower body stable and safe during the movement.
How often should I include this in my weekly routine?
2 to 3 times per week with adequate rest days in between is plenty for most beginners.