Sit-ups are used as an indicator of the endurance of a soldier's abdominal and hip-flexor muscles. You will have two minutes to perform as many sit-ups as possible.

On the command of "Get set," you will lie on your back with your knees bent at a 90-degree angle for the starting position. You can put your feet together or can separate them by no more than 12 inches. Someone will hold your ankles with their hands. This is the only authorized method of bracing or holding of your feet. The heel is the only part of your foot that must maintain contact with the ground. Your fingers must be interlocked behind your head and the back of your hands must touch the ground. Your arms and elbows need not touch the ground.

When told "Go," raise your body forward to, or beyond, the vertical position. The vertical position is defined as the base of your neck being above the base of your spine. Once you've reached or surpassed this point, you may lower your body until the bottom of your shoulder blades make contact with the ground.

The scorer will tell you how many sit-ups you have completed after each repetition. If you fail to successfully complete a repetition, he will repeat the number of correctly executed sit-ups. A repetition will not count if you:

  • fail to reach the vertical position
  • fail to keep your fingers interlocked behind your head
  • arch or bow your back
  • raise your buttocks off the ground to raise your upper body
  • let your knees exceed a 90-degree angle

Soldiers are not allowed to swing his arms or hands in order to help attain the up position. If this occurs, that repetition will not count. You are allowed to wiggle to attain the up position.

The up position is the only authorized rest position. If you stop in the down position, the event will be terminated. You are not allowed to push or pull yourself into the rest position and cannot use your hands or anything else to hold yourself in the rest position. If you violate these rules, your event will be terminated.

Someone will demonstrate the proper technique for a sit-up and will answer any questions. The event supervisor will keep track of the time and will announce how much time is left every 30 seconds and will count down the last 10 seconds. Your scorer will likely kneel or sit about three feet from your hip with his head about even with shoulder, when your body is in the up position. The scorers can tell you what you are doing wrong as he observes during the event. A critique is provided after the sit-up test is performed.

When you complete the event, the scorer will note the number of correctly performed sit-ups, initial the scorecard, and will return the scorecard to you.

Scoring Table for Sit-ups

How to do a proper US Army sit-up:

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