Exercise guide · Beginner · Compound
3/4 Sit-Up: How to Do It & Muscles Worked
The 3/4 sit-up is an abdominal exercise performed with body weight. It involves curling the torso up to a 45-degree angle, engaging the abs, hip flexors, and lower back. This movement is commonly used to build core strength and stability.
How to do the 3/4 sit-up
- Step 1: Lie flat on your back with your knees bent and feet flat on the ground.
- Step 2: Place your hands behind your head with your elbows pointing outwards.
- Step 3: Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Step 4: Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Step 5: Repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
3/4 Sit-Up alternatives
More exercises that train the abs as their main target:
-
45° Side Bend
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Air Bike
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Alternate Heel Touchers
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Assisted Hanging Knee Raise
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Assisted Motion Russian Twist
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Assisted Prone Rectus Femoris Stretch
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Assisted Sit-Up
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Assisted Sit-Up with Wide
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More abs exercises
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Dead Bug
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Hanging Leg Raise
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Arm Slingers Hanging Bent Knee Legs
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Arm Slingers Hanging Straight Legs
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Arms Overhead Full Sit-Up (Male)
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Assisted Hanging Knee Raise with Throw Down
Abs · Assisted · Advanced compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.