Landmine Sit Ups
Landmine sit ups are a core exercise that uses the resistance of a landmine barbell to increase difficulty during the sit-up movement. They target the abdominals with secondary engagement of the hip flexors and shoulders throughout the controlled lowering and rising phases.
How to do it
- Anchor a barbell in a landmine sleeve and sit on the floor with knees bent and feet flat.
- Hold the end of the bar with both hands and extend your arms forward at chest level.
- Lower your torso toward the ground in a slow and controlled manner.
- Return to the upright position by engaging your abs, pressing the bar forward.
- Repeat for the desired number of repetitions.
Form cues
- Keep your grip secure on the end of the barbell.
- Lower your torso down with a slow, deliberate pace.
- Engage your abs to lift your upper body back up.
- Press the bar forward slightly as you rise.
Breathing: Inhale as you lower your torso toward the floor, and exhale steadily as you sit up and press the bar forward.
Common mistakes
- Using momentum to swing up, which reduces muscle engagement in the abs.
- Rushing the descent, which takes away the control needed for strength building.
- Holding your breath during the movement, which increases unwanted pressure.
Muscles worked
Primary: abs. Secondary: obliques, shoulders, hip flexors.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 seconds
Lose weight
3 sets x 10-15 reps, rest 60 seconds
Build muscle
3-4 sets x 8-12 reps, rest 90 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel lower back discomfort or sharp pain, ease off and 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
Are landmine sit ups safe for beginners?
They require baseline core strength and intermediate control. Beginners may want to master standard bodyweight sit-ups first.
Why do I feel this in my hip flexors?
It is normal to feel some hip flexor engagement since they help stabilize your lower body, but try to focus your attention on curling through your abdominals.
How heavy should the barbell be?
Start with just the empty barbell to learn the path of motion before adding small weight plates.