Cross Sit Up

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs extended and feet hip-width apart.
2. Place your fingertips lightly behind your ears or across your chest, keeping your elbows flared out.
3. Engage your core by pulling your navel toward your spine and pressing your lower back into the floor.

How to do it

1. Exhale as you sit up, rotating your torso to bring your right elbow toward your left knee.
2. Simultaneously bend your left leg and pull the knee toward your chest so the elbow and knee meet over your midline.
3. Inhale as you slowly lower your torso and leg back to the starting position with a controlled 2-second tempo.
4. Repeat the movement on the opposite side, alternating for the duration of the set.

Form checklist

• Lead the rotation with your shoulder rather than just pulling your elbow forward.
• Keep your chin tucked slightly to maintain a neutral cervical spine and avoid neck strain.
• Ensure your lower back makes contact with the floor first during the descent.
• Avoid using momentum or swinging your arms to pull yourself up.

Pro tips

• Focus on the 'rib-to-hip' connection, visualizing your ribcage twisting toward the opposite hip bone for maximum oblique activation.
• Pause for a split second at the peak of the contraction to emphasize the mind-muscle connection in the obliques.

Make it harder

• Keep both heels hovered two inches off the floor throughout the entire set to maintain constant tension on the lower abs.
• Hold a light medicine ball or weight plate at your chest to increase the resistance during the sit-up and rotation.

Frequently asked

What muscles does the cross sit up work?

The cross sit up primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the cross sit up?

The cross sit up requires no equipment — just your body weight.

Is the cross sit up good for beginners?

Yes. The cross sit up is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals