Abdominal Endurance Test (Curl-Up / Sit-Up Test): Protocol and Reference Tables

The abdominal endurance test, whether in its curl-up (partial sit-up) or sit-up (full sit-up) version, is one of the most historically used tests in school and military fitness batteries. While isometric tests like the plank are now preferred for assessing the core, this test remains useful for measuring dynamic muscular endurance of the abdominals.

What does this test measure?

It measures the maximum number of trunk flexion repetitions (partial curl-up or full sit-up) a person can perform with correct technique, usually within a time limit (1 minute) or until technical failure. It assesses the dynamic muscular endurance of the rectus abdominis and hip flexors (especially in the full sit-up version).

Equipment needed

• Exercise mat
• Stopwatch
• Optional: a partner to hold the feet (in the full sit-up version)

Execution protocol

Curl-up version (recommended):

1. Lying supine, knees bent at 90°, feet flat on the floor
2. Arms extended along the body, sliding the hands along the mat, or crossed over the chest depending on the protocol
3. Raise the upper trunk (head and shoulder blades lift off the floor) through a limited range (about 30°, or until the hands travel ~10 cm)
4. Return to the starting position with control
5. Repeat at the set pace (usually a metronome at 40 bpm, 1 rep every 3 seconds) until failure or the protocol's repetition limit

Sit-up version (1 minute):

1. Same starting position, but trunk flexion is complete (until the elbows touch the knees or the trunk is vertical)
2. Count the number of complete repetitions in 1 minute

Common mistakes

• Using arm or head momentum to "pull" the trunk up
• Not controlling the pace in the metronome version, which affects comparability
• Mixing criteria between assessments (partial curl-up once, full sit-up another time)

How to interpret the result

Level	Men (sit-ups in 1 min)	Women (sit-ups in 1 min)
Low	< 25	< 20
Acceptable	25-35	20-30
Good	35-45	30-40
Very good	> 45	> 40

For the metronome-paced curl-up version, repetition counts tend to be higher (up to 75 in some protocols), so it's best to use reference tables specific to the exact version used.

Relationship to other tests

This test pairs well with other core tests for a more complete picture:

• Plank test — adds the isometric component, now considered more relevant for lumbar health
• Lateral plank lumbopelvic control test — assesses lateral core stability

Record and track progress

If you use this test as part of a general physical assessment (school, military, sports), it's important to keep the same protocol and record results systematically. With Movalytics you can note the version used (curl-up or sit-up), the number of repetitions, and the pace used, and automatically compare each person's progress over time.

Frequently asked questions

Is curl-up or sit-up better? The curl-up (partial range) generates less lumbar compression and is usually recommended as a safer alternative, especially for people with previous low back issues. What if the person uses their arms to push themselves up? The repetition shouldn't count. The movement must originate from the abdominal muscles, not from arm or head momentum. Does this test replace the plank? They're not interchangeable: the sit-up/curl-up measures dynamic endurance, while the plank measures isometric endurance. Both provide complementary information about the core.