Janda Sit Up

Muscle Groups Involved

Abs/Core - Primary

Highlights

Engage your hamstrings and glutes BEFORE sitting up.
Brace your abs hard throughout the entire movement.
Do not round your back.
Do not bounce on the bottom.

Description

The Janda Sit Up is a core-focused sit-up that reduces hip flexor involvement by activating the glutes and hamstrings. This forces greater engagement of the abdominal muscles and limits compensation from other areas, making it especially effective for building true core strength. To perform the Janda Sit Up, start in a lying position on your back on the floor with your knees bent and your feet flat. Place the backs of your heels on the edge of a carpet or mat, or alternatively place your feet under heavy dumbbells to act as anchors. To start the movement begin by pulling your heels down and back against the floor using the external equipment such as the dumbbells or mat to anchor you down. This will activate your glutes and hamstrings, reducing the activity of your hip flexors. Brace your entire core firmly as you begin to lift your entire torso up for the floor with a neutral spine. Pause briefly at the top as your stomach touches your thighs. Lower yourself under control, maintaining a neutral spine. Pause briefly on the floor before bracing again to perform the desired number of repetitions.

Common Mistakes

Do not round your back. Do not arch your back. Do not stick your head forwa

Do not round your back. Do not arch your back. Do not stick your head forward. Do not use momentum. Do not fall back. Instead lower yourself under control. Do not bounce off the floor. Be sure to engage your hamstrings and glutes before lifting yourself to get the most out of the exercise.

Pro Tips

Keep your abs flat during this exercise instead of letting them dome outwar

Keep your abs flat during this exercise instead of letting them dome outwards like a belly. This will increase the effectiveness and prevent distension.

Purpose

The Janda Sit Up is a challenging core exercise that allows for less hip fl

The Janda Sit Up is a challenging core exercise that allows for less hip flexor involvement which increases the demands on your abdominal muscles.

Form

Your spine should remain neutral throughout. Flex at the hips, not the wais

Your spine should remain neutral throughout. Flex at the hips, not the waist. You can place your hands behind your head for support or across your chest as you desire.