ex_U5RCUM

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Waist · Barbell

Barbell Situp

intermediatestrengthMale & female model

Barbell Situp is an intermediate isolation strength exercise that works the abs (waist), with the obliques, shoulders and chest assisting. It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Barbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Core · Rectus Abdominis, Transversus Abdominis

Secondary muscles

Obliques · External Oblique, Internal Oblique
Shoulders · Anterior Deltoids
Chest · Pectoralis Major
Triceps · Triceps Brachii

How to do Barbell Situp

Lie on your back with your legs extended and hold a barbell directly above your chest with your arms fully extended, hands at shoulder width apart.
Keep the barbell locked out overhead as you raise your upper body into a seated position, using your core.
Pause briefly at the top while keeping your arms straight and the barbell stable overhead.
Lower your torso back to the starting position with control and repeat for the desired number of repetitions.

Form tips

Keep your arms fully extended throughout the exercise for stability.
Maintain a straight bar path directly above your shoulders throughout the movement.
Use your abdominal muscles to crunch into a seated position. Control the lowering phase to maximize core engagement.
Inhale as you lower your torso and exhale as you sit up.

Barbell Situp alternatives

Plate Situp

Abs · intermediate

Kettlebell Situp Press

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Bent Knee Lying Twist

Abs · beginner

Air Twisting Crunch

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Crunch Floor

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Dragonfly

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Alternate Heel Touches

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Crunch (Straight Leg Up)

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Seated Floor Crunches

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Medicine Ball Chest Throw With Abs

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Medicine Ball Rotational Throw

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Barbell Situp FAQ

What muscles does Barbell Situp work?

Barbell Situp mainly works the abs in the waist (Rectus Abdominis and Transversus Abdominis). The obliques, shoulders, chest and triceps work as secondary muscles.

What equipment do you need for Barbell Situp?

You need a barbell.

How many sets and reps of Barbell Situp should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Barbell Situp good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Barbell Situp burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Barbell Situp?

Other exercises for the abs include Plate Situp, Kettlebell Situp Press, Bent Knee Lying Twist and Air Twisting Crunch.

For developers

Use Barbell Situp in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_U5RCUM" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_U5RCUM",
  "name": "Barbell Situp",
  "model": "male",
  "counterpartId": "ex_ZWTSA3",
  "target": "Abs",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_U5RCUM/mp4-720.mp4?…",
    "poster": "https://…/ex_U5RCUM/poster.jpg?…"
  }
}