10 Best Janda Sit-up Alternatives for Home and Rehab

Ranked Janda Sit-up Alternatives

10 substitutes, ranked by how closely each one matches the Janda Sit-up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Jackknife Sit-up

   99% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the abs.

   How to perform this exercise

   1. Lie flat on your back with your legs extended and your arms overhead.
   2. Engage your core and lift your legs and upper body simultaneously, reaching your hands towards your toes.
   3. Pause for a moment at the top, then slowly lower your legs and upper body back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Janda Sit-up
   • Equipment: bodyweight only, the same as the Janda Sit-up
   • Body position: lying on your back, the same as the Janda Sit-up
2. Play demonstration

   2. Hip Raise (Bent Knee)

   84% match

   • Abs
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your hands by your sides, palms facing down.
   3. Engage your core and glutes, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
   4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Janda Sit-up
   • Equipment: bodyweight only, the same as the Janda Sit-up
   • Body position: lying on your back, the same as the Janda Sit-up
3. Play demonstration

   3. Incline Leg Hip Raise (Leg Straight)

   84% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie on an incline bench with your back flat against the bench and your legs extended straight out in front of you.
   2. Place your hands on the sides of the bench for support.
   3. Engaging your abs, lift your legs off the bench, raising them as high as you can while keeping them straight.
   4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Janda Sit-up
   • Equipment: bodyweight only, the same as the Janda Sit-up
   • Body position: lying on your back, the same as the Janda Sit-up
4. 

   4. Smith Machine Hip Raise

   79% match

   • Abs
   • Smith-machine
   • Beginner
   • Compound

   A good swap when you have a Smith machine to work with, and it still works the abs.

   How to perform this exercise

   1. Position a bench in the rack and load the bar to an appropriate weight. Lie down on the bench, placing the bottom of your feet against the bar. Unlock the bar and extend your legs. You may need to use your hands to assist you. For added stability grasp the sides of the Smith Machine. This will be your starting position.
   2. Initiate the movement by rotating your pelvis, flexing your spine to raise your hips off of the bench. Maintain a slight bend in the knees throughout the motion.
   3. After a brief pause, return the hips to the bench.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Janda Sit-up
   • Equipment: a machine, not bodyweight only
   • Body position: lying on your back, the same as the Janda Sit-up
5. Play demonstration

   5. Single Leg Bridge With Outstretched Leg

   75% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the glutes rather than the abs.

   How to perform this exercise

   1. Lie on your back with your knees bent and feet flat on the ground.
   2. Extend one leg straight out in front of you.
   3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
   4. Hold for a moment at the top, then slowly lower your hips back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, not abs
   • Equipment: bodyweight only, the same as the Janda Sit-up
   • Body position: lying on your back, the same as the Janda Sit-up
6. Play demonstration

   6. Bench Hip Extension

   74% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Sit on a bench with your back against the bench and your feet flat on the ground.
   2. Place your hands on the bench for support.
   3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
   4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, not abs
   • Equipment: bodyweight only, the same as the Janda Sit-up
   • Body position: lying on your back, the same as the Janda Sit-up
7. 

   7. Butt Lift (Bridge)

   74% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
   2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
   3. Slowly go back to the starting position as you breathe in.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: glutes, not abs
   • Equipment: bodyweight only, the same as the Janda Sit-up
   • Body position: lying on your back, the same as the Janda Sit-up
8. Play demonstration

   8. Rear Decline Bridge

   74% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on your back with your feet flat on the ground and your knees bent.
   2. Place your arms by your sides with your palms facing down.
   3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
   4. Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, not abs
   • Equipment: bodyweight only, the same as the Janda Sit-up
   • Body position: lying on your back, the same as the Janda Sit-up
9. Play demonstration

   9. Glute Bridge Two Legs On Bench

   73% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
   2. Place your hands on the bench beside your hips for support.
   3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
   4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, not abs
   • Equipment: bodyweight only, the same as the Janda Sit-up
   • Body position: lying on your back, the same as the Janda Sit-up
   • Balance: harder to stay steady on than the Janda Sit-up
10. 

    10. Physioball Hip Bridge

    72% match

    • Glutes
    • Stability-ball
    • Intermediate
    • Compound

    How to perform this exercise

    1. Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position.
    2. Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.
    3. Pause at the top of the motion and return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: glutes, not abs
    • Equipment: bodyweight only, the same as the Janda Sit-up
    • Body position: lying on your back, the same as the Janda Sit-up
    • Balance: harder to stay steady on than the Janda Sit-up