Sicilian Roll Up

Muscles worked

Setup

1. Lie flat on your back with your legs fully extended and feet flexed.
2. Extend your arms straight up toward the ceiling, perpendicular to your torso.
3. Tuck your chin slightly and press your lower back firmly into the floor to engage your deep core.

How to do it

1. Exhale and begin 'peeling' your spine off the mat, keeping your arms pointed straight up toward the ceiling throughout the entire ascent.
2. Continue rolling up one vertebra at a time until you are sitting tall with your arms directly overhead.
3. Inhale at the top, then exhale as you slowly articulate your spine back down to the mat, starting from the tailbone.
4. Maintain a controlled 3-second tempo for both the ascent and descent, ensuring no momentum is used.

Form checklist

• Keep your heels glued to the floor; do not let them lift as you roll up.
• Ensure your arms stay vertical (pointing at the ceiling) rather than swinging forward for momentum.
• Move slowly through the 'sticky point' in the middle of the movement.
• Maintain a smooth, rounded spine (C-curve) during the transition to protect the lower back.

Pro tips

• Imagine your spine is a bicycle chain being laid down link by link to maximize segmental control and abdominal recruitment.
• Squeeze your inner thighs together to help stabilize the pelvis and prevent the hip flexors from taking over the movement.

Make it harder

• Hold a light weight plate or dumbbell between your hands while keeping the arms locked vertically.
• Slow the eccentric (lowering) phase down to 6-8 seconds to increase time under tension.

Frequently asked

What muscles does the sicilian roll up work?

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

What equipment do you need for the sicilian roll up?

The sicilian roll up requires no equipment — just your body weight.

Is the sicilian roll up good for beginners?

The sicilian roll up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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