Skip to content

Sit Through [Exercise Guide]

Sit Through Exercise

The human body is one of the finest fitness instruments ever created, and Sit-throughs are a fantastic total-body workout that fully uses it. Mainly aimed at enhancing shoulder strength, it also develops balance and overall fitness. Read on to learn about the exercise’s benefits, the muscles worked, tips to reach the proper form, and more.

What Is A Sit Through

This workout is a spin on the traditional wrestling sit-out. Sit-throughs are safer than sit-outs. This exercise, performed with one’s body weight, has been shown to boost functional strength and mobility without generating significant pressure on the shoulder girdle.

Many athletes appreciate this move because it challenges shoulder stability, abdominal activation, hip mobility, and pec and quad strength. Also, by regularly practicing the Sit through, you can enhance your overall physical shape. When combined with dynamic stretching, lunges, and crawl work, Sit through is a fantastic way to get a comprehensive workout.

What Muscles Does Sit Through Work

Sit through is a compound exercise. It will challenge your balance and eventually bring your overall strength to a new level.

The exercise loads:

  • triceps
  • lower abs
  • obliques
  • transverse abdominis

Secondary, it involves the glutes. This workout is perfect for those who want to save time and get great results by working for many muscle groups simultaneously.

How To Perform A Sit Through

The exercise implies dynamically sustaining your complete body weight. So it’s necessary to properly prepare your body by executing a quick mobility warmup.

Step 1. Get into the starting position

Start in a bear crawl position. Position yourself on your hands and knees, tucking your toes under. Raise your shins up off the ground by a total of 10 centimeters. Keep knees under your hips and hands under your shoulders.

Step 2. Move your legs and hands

Lift one hand, squeeze the upper arm against your torso and point to yourself with your hands. If you’re standing with your right hand and left foot on the ground, raise your right foot, spin your body to the left, and then put your foot back down. When your right foot sweeps, your left hand should rise. To get the most out of this workout and avoid injury, you should deliberately contract your abdominal muscles and keep them tight throughout.

Step 3. Go back to the start

Return to the starting position and do the same on another side of your body. Many like to finish each set by kicking their foot out to the side. Others prefer to keep their knees bent. The second choice is more restrained and helps you maintain concentration on your abdominal muscles.

Tip. If you have never practiced such a movement and don’t feel strong enough to do everything as mentioned above, here is a tip for you. Begin by keeping both hands firmly planted on the floor and bringing the knees up near the elbows. Doing so will adapt you to the motion. 

As you reach a comfortable point, you may raise one hand and rotate your leg toward the opposing arm. Instead of performing a thousand sit-ups, consider splitting up a hundred into five sets of twenty. Whenever you find that you can do them with relative ease, increase the number.


A sit through may seem easy at first glance. But one changes their mind and feels the effect after a few sets. The movement loads the triceps, lower abs, obliques, transverse abdominis, and glutes simultaneously, enhancing your overall strength and balance. One more piece of good news is you don’t need any equipment to practice the move. Just spend some time mastering the technique and enjoy all the benefits. Depending on your goals, add this exercise to your concluding circuit after a day of upper-body training or use it as a warm-up.