3/4 Sit-Up

3/4 Sit-Up is a beginner-level compound in the strength category that primarily works the abs. It is performed with bodyweight.

How to do it

1. 1Lie down on the floor and secure your feet. Your legs should be bent at the knees.
2. 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.
3. 3Flex your hips and spine to raise your torso toward your knees.
4. 4At the top of the contraction your torso should be perpendicular to the ground. Reverse the motion, going only ¾ of the way down.
5. 5Repeat for the recommended amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.