Janda Sit-Up

Also called janda situp, glute squeeze sit up and hamstring sit up.

Works

Abs

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. Position your body on the floor in the basic sit-up position; knees to a ninety degree angle with feet flat on the floor and arms either crossed over your chest or to the sides. This will be your starting position.

1. As you strongly tighten your glutes and hamstrings, fill your lungs with air and in a slow (three to six second count) ascent, slowly exhale. Tip: It is important to tighten the glutes and hamstrings as this will cause the hip flexors to be inactivated in a process called reciprocal inhibition, which basically means that opposite muscles to the contracted ones will relax.
2. As you inhale, slowly go back in a controlled manner to the starting position.
3. Repeat for the recommended amount of repetitions.

Cues

• Knees 90 degrees, feet flat.
• Squeeze glutes and hamstrings hard.
• Rise in 3-6 seconds.
• Lower just as slowly.

Common mistakes

• Hip flexors taking over.
• Rushing the rep.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Easier

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