Incline Sit-ups
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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, Lumbar Lordosis & Sit-Up Lower-Back Caution — limit upward travel to protect the lower back.
Sources
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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.