Vertical Sit Up

1. Lie on your back and raise both legs straight up so the soles of the feet face the ceiling.
2. Extend the arms straight toward the feet with the palms facing each other.
3. Press the lower back into the floor and brace the abs before moving.
4. Exhale and curl the head, shoulders and upper back off the floor, reaching the fingertips toward the toes.
5. Pause at the top with the abs fully squeezed, keeping the legs vertical and still.
6. Lower the torso slowly back to the floor over 2 seconds and repeat.

Common Mistakes

• Legs falling forward: The legs drift toward the floor and the hip flexors take over. Keep the feet stacked directly over the hips and squeeze the thighs together.
• Jerking the head forward: Throwing the chin to the chest creates momentum and neck strain. Keep the neck neutral and lead with the ribs.
• Lifting the lower back: Trying to reach too high pulls the lower back off the floor. The movement is a crunch, so only the shoulder blades need to lift.

Programming Tips

This fits at the end of a session in a core block or a circuit. Use 3 to 4 sets of 12 to 20 reps with 45 to 60 seconds of rest, pausing at the top of each rep. It is a trunk flexion exercise for the upper abs and pairs well with leg raises for the lower portion.

Set the legs vertical, press the lower back down and reach the arms before the first curl. It is bodyweight to start; progress by slowing the lowering phase, holding a 2 second squeeze at the top or holding a 2 to 5 kg plate against the chest. The most common fault is the legs dropping forward, which lets the hip flexors do the work. Fix it by keeping the feet directly over the hips and stopping the set when the legs begin to drift.

Common Questions

What does the vertical sit up work?

It works the rectus abdominis, especially the upper portion that curls the ribs toward the pelvis. The hip flexors work statically to hold the legs vertical.

Is the vertical sit up bad for your neck?

Not when the neck stays neutral and the movement comes from the ribs. Pain usually comes from pulling the chin forward, so keep the gaze toward the toes and lift with the abs.

Vertical sit up versus regular sit up, which is better?

The vertical version is easier on the lower back and hip flexors because the legs stay still and the range is shorter. A regular sit up uses more hip flexor and is harder to keep strict.