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3/4 Sit-Up
PullCompoundBodyweightBeginner
Muscles worked
Front
Abdominals
Instructions
- 1Lie down on the floor and secure your feet. Your legs should be bent at the knees.
- 2Place 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.
- 3Flex your hips and spine to raise your torso toward your knees.
- 4At the top of the contraction your torso should be perpendicular to the ground. Reverse the motion, going only ¾ of the way down.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About 3/4 Sit-Up
The 3/4 sit-up intentionally limits the range of the ascent to three-quarters of the way rather than a full seated position, keeping constant tension on the abs and avoiding excessive hip-flexor involvement at the end of the movement. It's a technical variant of the classic sit-up that maximizes the effectiveness of the ab work.
check_circleBenefits
- check_circleKeeps constant tension on the abs
- check_circleReduces excessive hip-flexor involvement
- check_circleTechnical variant that maximizes sit-up effectiveness
lightbulbExecution tips
- lightbulbConsciously stop at three-quarters; don't go all the way up
- lightbulbKeep the abs contracted throughout the descent
- lightbulbControl the tempo well, without rushing the movement
warningCommon mistakes
- warningGoing all the way to a full seated position, losing the variant's advantage
- warningUsing arm momentum to pull the torso
- warningReleasing ab tension during the descent
helpFrequently asked questions
Why limit the range to three-quarters?expand_more
It keeps tension on the abs and prevents the hip flexors from taking over at the end of the movement.
How do I know exactly where to stop?expand_more
Aim for an angle where the torso isn't quite vertical, just before a full seated position.
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