Exercise guide · Intermediate · Compound

Incline Twisting Sit-Up: How to Do It & Muscles Worked

The incline twisting sit-up is an abdominal exercise performed on an incline bench, targeting the abs and obliques by adding a rotational movement to the traditional sit-up.

Primary muscles
Abs
Secondary muscles
Obliques
Equipment
Body Weight
Level · type
Intermediate · Compound
Demonstration of the incline twisting sit-up
Front view: muscles worked by the incline twisting sit-up. Primary: abs. Secondary: obliques.
Back view: muscles worked by the incline twisting sit-up. Primary: abs. Secondary: obliques.
Primary Secondary

How to do the incline twisting sit-up

  1. Step 1: Set up an incline bench at a 45-degree angle.
  2. Step 2: Lie down on the bench with your feet secured under the foot pads.
  3. Step 3: Place your hands behind your head or across your chest.
  4. Step 4: Engage your abs and lift your upper body off the bench, curling forward.
  5. Step 5: As you curl up, twist your torso to one side, bringing your elbow towards the opposite knee.
  6. Step 6: Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
  7. Step 7: Repeat the movement, this time twisting your torso to the other side.
  8. Step 8: Continue alternating sides for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the incline twisting sit-up by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Incline Twisting Sit-Up alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.