Home › Exercises › 3/4 Sit-Up

3/4 Sit-Up

The 3/4 Sit-Up primarily targets your Abdominals. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Pull

Primary muscles: Abdominals

How to perform 3/4 Sit-Up

  1. Step 1. Lie down on the floor and secure your feet. Your legs should be bent at the knees.
  2. Step 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. Step 3. Flex your hips and spine to raise your torso toward your knees.
  4. Step 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. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the proper range of motion for a 3/4 sit-up?

Lift your torso until it is about 45 to 60 degrees off the floor, stopping short of a full seated position. This maintains constant tension on the abdominal muscles throughout the movement.

Which muscles are targeted during the 3/4 sit-up?

The primary muscle targeted is the rectus abdominis. By stopping short of a full sit-up, you minimize hip flexor involvement and isolate the abdominal wall.

What is a common mistake to avoid when performing 3/4 sit-ups?

Pulling on the back of your neck with your hands is a frequent error that strains the cervical spine. Keep your hands lightly behind your ears or crossed over your chest instead.

How can beginners modify the 3/4 sit-up?

Beginners can start with standard abdominal crunches to build baseline core strength. Alternatively, anchoring your feet under a sturdy object can provide stability while learning the movement.

How should I program 3/4 sit-ups into my routine?

Incorporate this exercise at the end of your workout for 3 to 4 sets of 15 to 25 repetitions. It can be performed two to three times per week, allowing a day of rest between sessions.

Sample sets & reps for 3/4 Sit-Up

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

Want a workout that includes 3/4 Sit-Up and 870+ other exercises? Try the AI Planner — 2 weeks free