Incline Sit Up Plus
The incline sit-up plus is an advanced bodyweight core exercise performed on an inclined surface that adds an extra movement at the top of the sit-up to increase range of motion and abs activation. The incline increases resistance compared to a flat floor sit-up.
How to do it
- Lie on an incline bench with your head at the lower end and feet secured at the top.
- Cross your arms over your chest or place your hands behind your head.
- Perform a full sit-up by curling your torso upward until you are fully upright.
- At the top, add an additional forward reach or rotation for extra range.
- Slowly lower back to the starting position and repeat.
Form cues
- Secure your feet firmly at the top of the bench.
- Curl your torso upward one vertebra at a time.
- Engage your abdominals throughout the entire movement.
- Control your descent back to the starting position.
Breathing: Exhale as you curl your torso upward against the resistance, and inhale slowly as you lower back down.
Common mistakes
- Using momentum to swing up, which reduces muscle engagement and stresses the lower back.
- Pulling on your neck with your hands, which can cause strain and tension in the upper spine.
- Rushing the lowering phase, which misses out on valuable muscle strengthening time.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 seconds
Lose weight
3 sets x 12-15 reps, rest 45 seconds
Build muscle
3 sets x 8-12 reps, rest 60 seconds
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp lower back pain, ease off or choose a gentler core option.
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 my hip flexors hurt during this exercise?
The hip flexors help stabilize your legs and lower body on the incline. If they take over completely, try focusing on a deliberate abdominal curl rather than pulling up with your legs.
How often should I practice 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 if I cannot reach the top of the incline?
Reduce your range of motion by stopping halfway up, or switch to a regression like a standard half sit-up until your core strength improves.