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Exercises

Incline Sit-ups

Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
midsectioncorehipbodyweight

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In one line

Sit-up on a decline/incline bench working the rectus abdominus and external obliques; the more upward travel, the more the hip flexors take over.

Detail

Performed on a decline bench or abs board. The source warns that traditional straight-leg sit-ups (and excessive upward movement in bent-knee sit-ups) bring the hip flexors (iliacus and psoas — the iliopsoas) into play and can lead to lower-back problems instead of abdominal tone. The less a person rises during the sit-up, the less the hip flexors are recruited and the less force is applied to the lumbar spine. Done slowly and purposely, the hip-flexor sit-up has a place for coordinated midsection strength training. Listed as an intermediate abdominal/oblique exercise.

Key facts

  • Primary: Rectus Abdominus (RA); Secondary: External Oblique (EO), Iliopsoas.
  • More upward travel = more hip-flexor (iliopsoas) recruitment and lumbar stress.
  • Intermediate abdominal selection.

Connections

  • rectus-abdominis — primary trunk flexor.
  • external-oblique — assists.
  • iliopsoas — hip flexor recruited with excessive travel.
  • iliopsoas-lordosis-situp — limit upward travel to protect the lower back.
SourceReference manual
p.280p.652p.748
Cited authorities in source: none specified for this entry.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.

Explore related topics

Atlas Connections

External Oblique
The largest, most superficial flat abdominal; flexes the trunk and rotates it toward the opposite side.
Hip Flexors
The 4 major hip flexors — iliopsoas, rectus femoris, tensor fascia lata, sartorius — plus secondary flexors.
Iliopsoas
The major hip flexor, made of the iliacus and psoas major; shortening it increases lumbar lordosis.
Rectus Abdominis
The "abs"; a long strap-like trunk flexor split into left/right halves by the linea alba.
Intensity
The amount of weight (resistance) lifted — also shaped by speed, reps, sets, rest interval, and workout duration.
Iliopsoas, Lumbar Lordosis & Sit-Up Lower-Back Caution
Tight hip flexors increase lumbar lordosis and low-back strain; straight-leg sit-ups and leg raises work the hip flexors and, with too much upward movement, can cause lower-back problems instead of abdominal tone.