Quarter Sit-up
Quarter Sit-up pairs pure bodyweight leverage with bracing strength that carries over — simple enough to learn in one session.
How to do Quarter 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.
Quarter 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 Quarter Sit-up Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Training every set to failure this early
Leave two or three reps in the tank and add sets instead.
Easier and Harder Than Quarter Sit-up
Swap Quarter Sit-up For
Quarter Sit-up — Frequently Asked Questions
How do you do the Quarter 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 Quarter Sit-up work?
The Quarter 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 Quarter 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 Quarter Sit-up good for beginners?
Yes. The Quarter 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 Quarter Sit-up?
Try the Lever Seated Leg Raise Crunch, Band Jack Knife Sit-up or the Spell Caster. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
