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Abs · Intermediate

Plate Straight Leg Sit Up

Abdominal flexion drill emphasizing controlled reps and steady pelvis position.

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Plate Straight Leg Sit Up demonstration

Exercise overview

Training details

AbsHip Flexors

Equipment

Weight Plate

Sets × reps

3 × 10

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with both legs extended, heels on the floor, and a plate held at the chest.
  2. 02Brace the abdominals and keep the legs long without pressing them forcefully into the floor.
  3. 03Curl the head, shoulders, and torso upward into a seated position while keeping the plate close to the body.
  4. 04Reach a tall finish without jerking the plate forward or rounding aggressively through the lower back.
  5. 05Lower the torso slowly to the floor under control and reset before repeating.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationButterfly Sit UpRelated variationBosu Ball Sit Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCurl-UpComparable substituteReverse CrunchComparable substituteDumbbell Sit Up to Shoulder PressComparable substituteTuck CrunchComparable substituteStability-Ball Sit-Up

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