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Janda Sit-Up

Learn how to properly perform the Janda Sit-Up with this complete demonstration video.

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What is the Janda Sit-Up?

Janda Sit-Ups are an advanced abdominal exercise that effectively targets the core muscles while minimizing hip flexor involvement. This exercise is perfect for those looking to enhance the strength and definition of their abs, particularly advanced bodybuilding practitioners.

How to properly perform the Janda Sit-Up

  1. Lie on your back with your knees bent and your feet flat on the ground, hip-width apart.
  2. Hook your feet under a stable object or have a partner hold them down.
  3. Place your hands behind your head, interlocking your fingers.
  4. Engage your core and lift your upper body off the ground, curling towards your knees.
  5. Keep your lower back pressed against the ground throughout the movement.
  6. Pause briefly at the top of the movement, then slowly lower your upper body back down to the starting position.
  7. Repeat for the recommended number of repetitions, focusing on maintaining control and engaging your abdominal muscles.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Mechanics type
Required equipment

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