Janda Sit-Up

Core · Bodyweight

How to do it

Set up as for a normal sit-up, knees at 90 degrees and feet down. The key happens before you move: **squeeze your glutes and hamstrings as if dragging your heels towards your glutes**, and hold that tension for the whole rep. Curl up slowly and lower the same way. That contraction switches off the hip flexors, so the abs work alone and the range becomes very short and very hard. The classic mistake is releasing the glutes halfway and reverting to a normal sit-up.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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