How to do the Janda Sit-up
Janda Sit-up is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hip Flexors and Lower Back.
Janda Sit-up demonstration · © GymiaFit
Janda Sit-up at a glance
- Primary muscles
- Abs
- Secondary muscles
- Hip Flexors, Lower Back
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Janda Sit-up step by step
- 1Lie flat on your back with your knees bent and feet flat on the ground.
- 2Place your hands behind your head with your elbows pointing outwards.
- 3Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- 4Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- 5Repeat for the desired number of repetitions.
Janda Sit-up — questions
What muscles does the Janda Sit-up work?
The Janda Sit-up primarily targets the Abs. It also recruits the Hip Flexors, Lower Back as secondary movers.
What equipment do I need for the Janda Sit-up?
None — the Janda Sit-up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Janda Sit-up suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Janda Sit-up?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Janda Sit-up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.