Core · Bodyweight
Overhead Sit-up with Legs on Bench
How to do the overhead sit-up with legs on bench, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back with your lower legs resting on a bench and arms extended overhead. Reach your arms forward and curl up into a full sit-up, then lower back down with arms returning overhead.
- 1Abs pulling you up as the arms reach forward
- 2A controlled descent back to the floor
- 3Core staying engaged with the legs supported on the bench
Common mistakes
- Throwing the arms to gain momentum
- Yanking on the neck to pull yourself up
- Letting the lower back slam down on the way back
Muscles worked
The overhead sit-up with legs on bench mainly works the upper abs and lower abs, with the hip flexors, obliques, and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- Hip FlexorsSupport
- ObliquesSupport
- Front DeltsSupport
- LatsMinor
Kovo programs the overhead sit-up with legs on bench for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.