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Health Library

Name of Exercise—Bent knee sit-up

Type of Exercise—Multi-joint

Muscles Used—Abdominals

Starting Position

© 2009 Nucleus Medical Media, Inc.

  • Lie face up on an exercise mat.
  • Bend your knees so that your feet are flat on the floor, or put your lower legs up on a bench while maintaining a 90° angle at the hip and knee.
  • Place your arms across your chest or down at your sides.
Upward Movement
  • Lift your head off the floor but avoid pulling yourself up by your neck.
  • Curl your upper body off the floor toward your thighs until your upper back is off the floor.
  • Exhale during the upward movement.
Downward Movement
  • Lower your shoulders down in a controlled manner while keeping your feet on the floor or your lower legs on the bench.
  • Inhale during the downward movement.
Trainer Tip

It is important to perform a posterior pelvic tilt prior to performing the crunch. To do this, press your lower back into the floor while curling your pelvis slightly upward. This will engage your abdominal muscles from the start and make the movement more efficient. Place your hands across your chest or down at your sides rather than behind your head.

Resources:

American College of Sports Medicine
http://www.acsm.org/

President's Council on Fitness, Sports & Nutrition
http://fitness.gov/

Canadian Resources:

Health Canada Physical Activity
http://www.phac-aspc.gc.ca/hp-ps/hl-mvs/pa-ap/index-eng.php

References:

Bent-Knee Sit-up/Crunches. American Council on Exercise website. Available at: http://www.acefitness.org/exerciselibrary/52/bent-knee-sit-up-crunches#simple-technical. Accessed December 4, 2012.



Last reviewed December 2012 by Brian P. Randall, MD

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.

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