Banded Sit-Up

CoreBand

A standard sit-up performed against band resistance anchored behind the head, adding progressive load through the ascent of the movement.

Demo: General S&C demo

Sets

3

Reps

12-15

Rest

45s

Contraindications

Flexion-intolerant low back pain — regress to crunches.

Setup

Anchor a band behind you at about head height while lying down. Lie on your back, knees bent, feet flat, holding the band ends at the chest or overhead.

Execution

  1. 1Brace the core before curling up against the band
  2. 2Curl the spine up segment by segment, pulling against the band resistance
  3. 3Continue up to a full sitting position with control
  4. 4Pause briefly at the top
  5. 5Lower back down under control, resisting the band's pull

Key cues

  • Curl up like rolling up a mat
  • Fight the band the whole way, both directions
  • Exhale hard on the way up
  • Control the descent, don't collapse

Common faults

  • Using momentum instead of controlled curling
  • Band too heavy, causing poor form
  • Anchoring feet too aggressively, letting hip flexors dominate
  • Rushing the eccentric phase

Tweaks

  • Adjust band tension for difficulty
  • Combine with a twist at the top for an oblique emphasis
  • Progress to weighted sit-ups once comfortable

Regressions

Crunch (Standard)

Progressions

Weighted Sit-Up

Muscles

Primary: Rectus Abdominis, Hip Flexors

Secondary: Obliques

Notes

FLEXION.

Sources

Attribution: General S&C canon