Sit Ups, Fitness

Straight Leg Situps-Expert’s Guide [Step-by-Step]

Straight Leg Situps

Back when I was in high school, I used to do straight leg sit-ups as part of my weight training routine. This has helped me develop a strong core and hip flexor muscles. Straight leg sit-ups also helped me improve my sprinting speed because they strengthened my hip flexors. This meant that my hip flexors did not tire out as quickly when running. But there was a time when I ended up straining my lower back because of bad form. 

Now as the time has passed, I have seen a huge improvement in my performance, and I owe much of it to the straight leg sit-ups.

Do you want to make sure that your abs are strong and that your glutes are fully activated? Get them by adding straight leg sit-ups to your exercise routine. Whether you want to lose weight or want to build core strength and stability, this is the exercise for you. 

Introduction to Straight Leg Situps 

The straight leg sit-up is a variation of a normal sit-up where the legs are fully extended. This variation of the sit-up is primarily done as a way of strengthening the core. You can also do the straight leg sit-up to work the hip flexors (a large muscle group that forms the front of the hip). Hip flexors play an important role in movements such as deadlifts, squats, and sprinting.

Positioning yourself to do straight leg sit-ups

Straight leg sit-ups can be done by anyone who is looking to strengthen their core and improve hip flexor strength. It is important, however, to ensure that you have correct form when doing the exercise. If you don’t, you run the risk of injuring your lower back. When doing straight leg sit-ups, make sure to:

  • Step 01: Lie on the floor with your back flat and shoulders aligned with your ears.
  • Step 02: Keep your legs straight and together, toes pointed toward the ceiling.
  • Step 03: Have your hands either cross the chest, or up in front of you.
  • Step 04: Keep your chin tucked, and don’t let it drop toward the floor. 

Once you’ve positioned yourself correctly, it’s time to execute the move itself! Start slowly and gradually increase the number of repetitions you do each day.

🔑🔑 Crucial Step: Executing Straight Leg Sit-ups

As you are done with the proper positioning, it’s time to get started for the workout. Assuming you are already in a lying down position on your back with your legs fully extended in front of you and your arms at your sides, here is how you can do straight leg sit-ups for the maximum benefits. 

By pushing your hands up in the air, slowly get up, and keep your back straight by making a 90 degree angle between your leg and your back. Hold in this position for a few seconds then slowly return to the starting position and repeat for 30 seconds. 

The primary risk factor of straight leg sit ups is due to the activation of hip flexors. Once your shoulders are off the ground and you start to use hip flexors to get the rest of your trunk off the ground. As your hip flexors are attached at the lumbar spine, When it’s activated, it can lead to hyperextension and thus increase the risk of injury. 


  • When doing straight leg sit-ups, pay attention to the position of your lower back. If your lower back is arching or sagging, this can lead to injury and possibly even lower back pain. Proper form should always be a priority when doing any kind of exercise.
  • Don’t do this exercise if you have lower back pain, a herniated disc or other spinal conditions that limit how far down your hips can go.

Using Advanced Techniques to do Straight Leg Sit-ups

When you feel like you have mastered the basic straight leg sit-up, it’s time to try some advanced moves to make the exercise more difficult. Adding some difficulties to the exercise can help you to build more muscle and burn more calories. It will also give strength to your abdominal. Here are a few advanced techniques that you can try:

✅Straight Leg Sit-ups with a Twist:

To do this, sit up and twist your body to one side as you come up. Then, when you’re at the top of the motion, return to center before slowly lowering back down. Repeat as many times as desired. 

This exercise is a great way to work your obliques, which are the muscles that run along each side of your abdomen. The twist will also challenge your balance, so you’ll get an added bonus of working on your core stability while doing sit-ups. 

✅Straight Leg Sit-ups with One Foot Off the Ground 

This Straight Leg Sit-up variation also adds an extra challenge to your core. To do this, start by lying down and putting one foot off the ground while performing Straight Leg Sit-ups. This will engage your core more as you move through the Straight Leg Sit-ups. Switch side and repeat the exercise with the other leg raised. 

✅Using extra weight

Hold a weight plate or dumbbell in each hand. Move the weights up and down as you sit up and down, making sure that your arms move with your body and don’t move independently of it. This will make it harder for your abs to hold their shape, which will make them work harder in order to keep you from falling over. This should lead to stronger and more toned abs.

Wrapping Up Straight Leg Situps 

I have seen people get great results from this exercise, as it works the entire core including your hip flexors. All you have to do is make sure that you are maintaining the correct form. If your lower back is arching or sagging, you can modify the exercise and use a Swiss ball instead. Doing this will help protect your lower back from injury and pain.

For a beginner, I recommend starting with three sets of 12-15 repetitions. As you become more advanced, try increasing the number of repetitions and sets. To increase the effectiveness of the exercise, try using a weight plate or medicine ball while performing the movement.

Overall, performing the Straight Leg Sit-ups correctly can be a bit tricky, but it is worth the effort. Straight leg sit-ups are a safe and effective way to strengthen your core and improve hip flexor strength. With dedication and practice, you can see an improvement in your performance. So give it a try today! Good luck!