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Resistance Band Assisted Sit-Up

Beginner

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Assisted trunk flexion exercise using a resistance band anchored low to support upward movement, targeting rectus abdominis and obliques to build core strength and endurance for beginners or rehab.

About Exercise

Equipment

Bands

Difficulty

2/5 • Beginner

Primary Muscle Groups

Abs

Secondary Muscles

Hip Flexors

Popularity Score

Goals

Strength

Endurance

Stability

Rehab

Training Style

Functional Training

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Abs

10/10

Rectus Abdominis, Transverse Abdominis

Obliques

6/10

External Obliques, Internal Obliques

Hip Flexors

4/10

Iliopsoas

Programming

Typical Rep Range

10-25 reps

Rest Between Sets

30-60 seconds

How to Perform

Secure a resistance band to a low anchor point like a door frame. Lie on your back with knees bent, feet flat hip-width apart, and grasp the band with both hands extended overhead, creating slight tension.

Engage your core and exhale as you curl your torso upward, pulling the band to assist the lift one vertebra at a time.
Continue until your torso is upright or perpendicular to the floor, keeping feet grounded.
Inhale and slowly lower your upper body back down with control, resisting the band's pull.
Keep shoulder blades slightly off the floor at the bottom to maintain engagement.
Repeat for desired reps, focusing on smooth segmental motion.

Coaching Tips

Form Cues

Core tight throughout
Chin tucked slightly
Spine curls sequentially
Control the descent
Feet anchored firm

Breathing

Exhale during the upward curl to engage the core; inhale as you lower back down while maintaining spinal stability.

Tempo

2-1-2

Range of Motion

From back flat on the floor with arms extended to full upright torso position, articulating the spine segmentally without hyperextending the neck.

Safety

Safety Notes

Inspect band for damage before use
Ensure anchor is secure and stable
Avoid if experiencing back or neck pain
Do not overstetch band beyond 2.5 times its length
Stop if form breaks or discomfort arises

Spotting

No spotter needed; use a self-spotting technique by controlling the band's tension and focusing on form. Use safeties like a partner to hold feet if unstable.