3/4 Sit-up
3/4 Sit-up pairs pure bodyweight leverage with a trunk that resists rather than folds — built for your first months of training.
How to do 3/4 Sit-up
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
3/4 Sit-up Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common 3/4 Sit-up Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Skipping warm-up sets and starting at working weight
Run two light build-up sets so the first hard set is not the first rep.
Easier and Harder Than 3/4 Sit-up
Swap 3/4 Sit-up For
3/4 Sit-up — Frequently Asked Questions
How do you do the 3/4 Sit-up?
Lie flat on your back with your knees bent and feet flat on the ground. Place your hands behind your head with your elbows pointing outwards. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the 3/4 Sit-up work?
The 3/4 Sit-up primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the 3/4 Sit-up should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the 3/4 Sit-up good for beginners?
Yes. The 3/4 Sit-up is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the 3/4 Sit-up?
Try the Band Jack Knife Sit-up, Spell Caster or the Cable Side Bend Crunch (bosu Ball). Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
