Sit-up form: full range, all the way up and back down

The usual sit-up problem is half reps: crunch up a bit, drop back a bit, call it a set. The camera only counts reps where you lie all the way back and then sit all the way up.

How to do it

1. Lie on your back with your knees bent and feet flat. Hook your feet under something if you need to.
2. Cross your arms over your chest or rest your fingers lightly by your head. Don't pull on your neck.
3. Curl up until your chest comes towards your knees.
4. Lower back down with control until your shoulders reach the floor.

What counts as a full rep

You have to start lying back with your knees bent. The angle at your hips then has to close from about 120° to 70° or less, which means sitting most of the way up.

What the camera calls out

You hear a short cue mid-set when something's off. After the set, the report card gives you one line on whichever fault came up most.

Setting up your phone

Put the phone on the floor side-on to you, about 2 m away, so your head and feet both fit.

Lie on your back with your knees bent. Only full sit-ups count.

Muscles worked

Mostly your abs, with your hip flexors helping.

Exercises this check works on

• Sit-up
• 3/4 sit-up

A tip from the coach

If your feet fly up every time, start with crunches and dead bugs for a couple of weeks, then come back to sit-ups.

Other exercises

• Squat
• Push-up
• Lunge
• Romanian deadlift
• Overhead press
• Biceps curl
• Plank
• Glute bridge
• Lying leg raise
• Lateral raise
• Bent-over row
• Jumping jacks
• Pull-up
• Wall sit
• Side plank

Updated 11 October 2026. General fitness and nutrition guidance, not medical advice.