The flexion leg sit up (straight arm) is an abdominal exercise performed with body weight. It involves lying flat, extending the arms overhead, and simultaneously lifting the upper body and legs to meet in the middle, targeting the abs and engaging the hip flexors and quadriceps.
Quick Facts
How to Do Flexion Leg Sit Up (straight Arm)
Follow these step-by-step instructions to perform Flexion Leg Sit Up (straight Arm) with proper form and technique.
- Lie flat on your back with your legs extended and arms straight above your head.
- Engaging your abs, lift your upper body off the ground while simultaneously lifting your legs towards your chest.
- Reach your hands towards your toes as you lift your upper body and legs.
- Pause for a moment at the top, then slowly lower your upper body and legs back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Flexion Leg Sit Up (straight Arm) targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Flexion Leg Sit Up (straight Arm)
Incorporating Flexion Leg Sit Up (straight Arm) into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Abs Development: Flexion Leg Sit Up (straight Arm) directly targets and strengthens the Abs, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Hip Flexors and Quadriceps, providing additional training stimulus without extra exercises.
- Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
- Functional Strength: Strength exercises like Flexion Leg Sit Up (straight Arm) build real-world strength that transfers to daily activities and athletic performance.
Safety Tips and Precautions
Performing Flexion Leg Sit Up (straight Arm) safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Flexion Leg Sit Up (straight Arm), complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Abs and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Abs typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Flexion Leg Sit Up (straight Arm), track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.