Janda Sit Up
Description
The Janda sit-up performs a sit-up while actively contracting the glutes and hamstrings (pressing heels into the floor or a partner's hands). The hamstring/glute activation reciprocally inhibits the hip flexors, forcing the abs to do more of the work.
Equipment Required
Janda Sit Up Instructions
- Lie on your back, knees bent at 90 degrees. A partner holds your calves or you hook your heels under a bar.
- Actively pull your heels back (contracting hamstrings) throughout the sit-up.
- Squeeze your glutes simultaneously.
- Sit up by flexing your spine. The hamstring activation reduces hip flexor cheating.
- Lower under control while maintaining the heel pull.
- The active hamstring contraction is the key — it reciprocally inhibits the hip flexors.
- This makes the sit-up much harder on the abs.
- Aim for 8 to 12 reps.
Janda Sit Up Form & Visual
Janda Sit Up Benefits
- Reduces hip flexor involvement in sit-ups
- Forces the abs to do more work
- Named after Dr. Vladimir Janda
- Builds true ab strength
- Uses reciprocal inhibition principle
- Advanced sit-up technique
Janda Sit Up Muscles Worked
- Rectus abdominis (increased)
- Obliques
- Hamstrings (isometric, reciprocal inhibition)
- Gluteus maximus (isometric)
