3/4 Sit-Up
About This Exercise
The 3/4 Sit-Up is a core strengthening exercise that focuses on the upper range of motion of a traditional sit-up. By stopping three-quarters of the way down, it maintains constant tension on the abdominal muscles, increasing time under tension for greater muscular endurance. It is a foundational movement for building core stability and anterior trunk strength.
1Setup
1. Lie supine (on your back) on a firm surface with your knees bent and feet flat on the floor. 2. Secure your feet under a stable object, such as the edge of a low bench or a partner's hands, to prevent them from lifting. 3. Position your hands lightly behind your ears or crossed over your chest, avoiding interlacing fingers behind your head.
2Execution
1. Begin with your lower back in contact with the floor. This is your starting position. 2. Exhale and slowly curl your torso upward by flexing your spine, bringing your rib cage toward your pelvis. Lead with your chest, not your chin. 3. Continue until your torso is roughly perpendicular to the floor or you feel a full contraction in your abdominals. 4. Inhale and slowly lower yourself back down, controlling the descent. Stop when your shoulder blades are about three-quarters of the way to the floor, maintaining tension in your abs. 5. Repeat for the desired number of repetitions, maintaining a controlled 2-second up, 1-second pause, 2-second down tempo.
Pro Tips
- Keep your chin slightly tucked and avoid pulling on your head with your hands.
- Exhale as you curl up, focusing on bringing your rib cage toward your pelvis.
- Move slowly and with control, avoiding any jerking or momentum.
- Initiate the movement from your core, not by yanking with your neck or arms.