Band push sit-up
- Zielmuskel
- Iliopsoas, Rectus Abdominis
- Synergistenmuskeln
- Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae
- Equipment
- Band
- Körperregion
- Waist
- Typ
- Strength
The band push sit-up is a resistance-band core exercise that primarily targets the hip flexors (iliopsoas) and the rectus abdominis, with help from the obliques and the hip and thigh muscles (pectineus, quadriceps, sartorius, and tensor fasciae latae). Anchoring a band behind you adds tension to the sit-up and lets you press forward at the top, training trunk flexion and hip flexion together.
Band push sit-up: So führst du sie aus
- 1Anchor the band to a low, sturdy point behind your head and sit on the floor facing away from the anchor with your knees bent and feet flat.
- 2Take a handle in each hand and press them up so your arms are extended overhead or in front of you, taking up the slack in the band.
- 3Lie back under control until your shoulders reach the floor, keeping tension on the band the whole time.
- 4Brace your core and curl up by flexing your trunk and pulling with your hip flexors, leading with your chest rather than your neck.
- 5As you reach the top of the sit-up, press your hands forward against the band resistance until your arms are fully extended.
- 6Pause briefly at the top with your trunk upright and the band under tension.
- 7Lower back down with control, resisting the band as it pulls you toward the floor.
- 8Complete your reps, then release the band tension slowly before letting go of the handles.
Technik-Tipps
- Keep your feet anchored or weighted so your hips stay down and the work stays in your abs and hip flexors.
- Exhale as you crunch up and inhale as you lower, keeping your core braced throughout.
- Move at a controlled tempo in both directions so the band does the work, not momentum.
- Start with a lighter band and a shorter range, then progress as your trunk control improves.
- Tuck your chin lightly and avoid yanking on your neck to initiate the sit-up.
Häufige Fehler
- Pulling yourself up with your arms or the band instead of your abs, which removes tension from the core and turns it into a row.
- Jerking through the rep using momentum, which reduces muscle tension and strains the lower back.
- Letting the band snap you back down on the lowering phase, which gives up the most productive part of the rep and risks a back tweak.
- Yanking on your neck to start the curl, which strains the cervical spine rather than working the abs.
- Letting your hips rise off the floor, which shifts the load away from the targeted muscles.
Häufig gestellte Fragen
What muscles does the band push sit-up work?
It primarily works the hip flexors (iliopsoas) and the rectus abdominis, with the obliques, pectineus, quadriceps, sartorius, and tensor fasciae latae assisting as synergists.
Is the band push sit-up good for beginners?
Yes. The band lets you scale resistance precisely, so beginners can start light and focus on controlled trunk flexion before adding tension or range.
How many sets and reps should I do?
For core endurance, 2 to 4 sets of 12 to 20 reps works well. Choose a band tension you can control through a full range without using momentum.
Why do I feel this in my hip flexors?
The sit-up motion uses the iliopsoas to flex the hips along with the abs, so feeling it in your hip flexors is normal. Keep your core braced and feet anchored to share the load with your abs.
