3/4 Sit-Up
3/4 Sit-Up is a strength – partial sit-up exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Iliopsoas, Rectus femoris
- Exercise type
- Strength – partial sit-up
Exercise technique
- Feet
Secure your feet under a safe support and bend your knees.
- Lie down
Rest your back on the mat and hold your hands beside your head.
- Initiate
Curl your ribs and raise your upper back.
- Rise
Also flex at your hips to bring your torso upright.
- Top
Pause briefly without jutting your chin.
- Lower
Descend about three-quarters of the way under control without lying fully down.
- Continue
Maintain tension at the bottom and rise again.
Key technique points
- Choose a consistent partial-descent limit.
- Do not pull your neck.
- Check the foot support.
- Do not swing your torso.
- Exhale as you rise.
- Do not accelerate the descent.
Common mistakes
Lying fully down
Do not rest on the floor each repetition instead of using this variation’s partial descent.
Pulling the head
Do not force your neck forward with your fingers and initiate from your head.
Pulling excessively with the feet
Do not hang on the foot support and lose torso flexion.
Falling backward
Do not stop the lengthening abdominal muscles from braking the descent.
Swinging the elbows
Do not bring your arms forward to generate momentum.
Arching the lower back
Do not force lower-back extension at the bottom to start the next repetition.
Frequently asked questions
3/4 Sit-Up: why is “Lying fully down” a mistake?
Do not rest on the floor each repetition instead of using this variation’s partial descent.
3/4 Sit-Up: why is “Pulling the head” a mistake?
Do not force your neck forward with your fingers and initiate from your head.
3/4 Sit-Up: why is “Pulling excessively with the feet” a mistake?
Do not hang on the foot support and lose torso flexion.
3/4 Sit-Up: why is “Falling backward” a mistake?
Do not stop the lengthening abdominal muscles from braking the descent.
3/4 Sit-Up: why is “Swinging the elbows” a mistake?
Do not bring your arms forward to generate momentum.
3/4 Sit-Up: why is “Arching the lower back” a mistake?
Do not force lower-back extension at the bottom to start the next repetition.
What should I focus on when doing 3/4 Sit-Up?
Choose a consistent partial-descent limit. Do not pull your neck. Check the foot support. Do not swing your torso. Exhale as you rise. Do not accelerate the descent.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.