3/4 Sit-Up
How to do the 3/4 Sit-Up
- 1
Lie down on the floor and secure your feet. Your legs should be bent at the knees.
- 2
Place 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
Flex your hips and spine to raise your torso toward your knees.
- 4
At the top of the contraction your torso should be perpendicular to the ground. Reverse the motion, going only ¾ of the way down.
- 5
Repeat for the recommended amount of repetitions.
How to program the 3/4 Sit-Up
Sets and reps
As a compound movement, the 3/4 Sit-Up responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The 3/4 Sit-Up is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the 3/4 Sit-Up work?
The 3/4 Sit-Up primarily targets the Abdominals.
What equipment do I need for the 3/4 Sit-Up?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the 3/4 Sit-Up should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
