3/4 Sit-Up
A bodyweight core move that stops the sit up three quarters of the way up, keeping constant tension on the abs instead of resting at the top or bottom. It suits beginners building basic core strength.
- Primary musclesCore
- Secondary musclesnone listed
- EquipmentBodyweight
- LevelBeginner · compound
How to do the 3/4 sit-up
- Lie on your back with your knees bent and your feet hooked under something sturdy or held by a partner.
- Rest your hands lightly behind or beside your head without pulling on your neck.
- Curl your torso up by bending at the hips and spine until you are sitting upright.
- Lower back down but stop three quarters of the way, just before your shoulders touch the floor.
- Reverse direction and curl back up without pausing at the bottom.
- Repeat for your full set, keeping the movement smooth and controlled throughout.
Original library instructions (5 steps)
- Lie down on the floor and secure your feet. Your legs should be bent at the knees.
- Place your hands behind or to the side of your head. You will begin with your back on the ground. This will be your starting position.
- Flex your hips and spine to raise your torso toward your knees.
- At the top of the contraction your torso should be perpendicular to the ground. Reverse the motion, going only ¾ of the way down.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Pulling on the head or neck with the hands, which strains the neck instead of working the core; keep hands light.
- Letting the shoulders touch down at the bottom, which loses the constant tension that makes this variation useful.
- Using momentum to fling the torso up; move slowly so the abs do the work.
- Anchoring the feet so high that the hips do most of the work; keep the emphasis on the torso curling forward.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 8 to 10 reps, 60 to 90 seconds rest |
| Muscle | 3 sets of 12 to 15 reps, 45 to 60 seconds rest |
| Endurance | 2 to 3 sets of 20 to 25 reps, 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Exhale as you curl up and inhale as you lower, which helps keep the core braced throughout the set.
- Keep your chin slightly tucked rather than jutting forward, so the neck stays in a neutral position.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the three quarter sit up good for beginners?
Yes. It uses only body weight and needs no equipment, and stopping short of the floor keeps the abs working throughout the rep, which makes it a useful step up from a standard crunch.
What muscles does the three quarter sit up work?
It works the core, mainly the abdominal muscles that flex the spine and hips, since no secondary muscles are listed for this exercise.
