Janda Sit-Up
How to do the Janda Sit-Up with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abs
,
Body Only
How to do the Janda Sit-Up
- 1
Position your body on the floor in the basic sit-up position; knees to a ninety degree angle with feet flat on the floor and arms either crossed over your chest or to the sides. This will be your starting position.
- 2
As you strongly tighten your glutes and hamstrings, fill your lungs with air and in a slow (three to six second count) ascent, slowly exhale. Tip: It is important to tighten the glutes and hamstrings as this will cause the hip flexors to be inactivated in a process called reciprocal inhibition, which basically means that opposite muscles to the contracted ones will relax.
- 3
As you inhale, slowly go back in a controlled manner to the starting position.
- 4
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Janda Sit-Up set you log feeds Ascend's anatomy heatmap, so your abs volume is visible at a glance, and counts toward your bodyweight-strength tier.
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Janda Sit-Up: common questions
What muscles does the Janda Sit-Up work?
The Janda Sit-Up primarily works the Abs.
Is the Janda Sit-Up suitable for beginners?
Yes. The Janda Sit-Up is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Janda Sit-Up?
None. The Janda Sit-Up is a bodyweight exercise, so you can do it without any equipment.
Is the Janda Sit-Up a compound or isolation exercise?
The Janda Sit-Up is an isolation exercise, it targets the abs through a single joint, which makes it useful for focused, targeted work.
How do I do the Janda Sit-Up with correct form?
Position your body on the floor in the basic sit-up position; knees to a ninety degree angle with feet flat on the floor and arms either crossed over your chest or to the sides. This will be your starting position. Follow the full step-by-step above for the complete movement.
Log your Janda Sit-Up sets, free.
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