Progression ladder for the Janda Sit-up

Pick an exercise to see the easier and harder steps either side of it, and log your sets so you can see when you are ready to move up.

Choose a different exercise

Search the exercise catalogue by name. The ladder and the log below both follow whichever exercise you pick.

Easier and harder steps around the Janda Sit-up

These are the substitutes for the Janda Sit-up, ranked by difficulty from the substitutes list: the ones we score below it, then the ones we score above it. They are not reviewed progression steps, so treat the order as a starting point and judge the jump yourself.

Easier steps (6)

  1. Incline Leg Hip Raise (Leg Straight)Play demonstration

    Incline Leg Hip Raise (Leg Straight)

    • Intermediate
    • Bodyweight
    • Abs
  2. Reverse Hyper Extension (On Stability Ball)Play demonstration

    Reverse Hyper Extension (On Stability Ball)

    • Intermediate
    • Stability-ball
    • Glutes
  3. Reverse Hyper On Flat BenchPlay demonstration

    Reverse Hyper On Flat Bench

    • Intermediate
    • Bodyweight
    • Glutes
  4. Decline Sit-upPlay demonstration

    Decline Sit-up

    • Intermediate
    • Bodyweight
    • Abs
  5. Jackknife Sit-upPlay demonstration

    Jackknife Sit-up

    • Intermediate
    • Bodyweight
    • Abs
  6. Single Leg Bridge With Outstretched LegPlay demonstration

    Single Leg Bridge With Outstretched Leg

    • Intermediate
    • Bodyweight
    • Glutes

Where you are now

Janda Sit-upPlay demonstration

Janda Sit-up

  • Advanced
  • Bodyweight
  • Abs

Harder steps

Nothing in the substitutes for the Janda Sit-up scores harder than it.

Log a workout on the Janda Sit-up

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