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Quarter Sit-Up

A short-range sit-up covering only the first quarter of the arc, keeping tension on the rectus abdominis while minimizing hip flexor involvement.

AbsBodyweightTrunk flexion
GoLightWeight mediaquarter-sit-up

Demonstration coming soon

Primary

Rectus abdominis

Secondary

ObliquesHip flexors

Equipment

Bodyweight

Pattern

Trunk flexion

Setup

  1. 01Lie on your back with knees bent and feet flat on the floor.
  2. 02Extend your arms forward along your thighs or cross them over your chest.
  3. 03Press the lower back lightly into the mat.
  4. 04Tuck the chin slightly to set a neutral neck.

Execution

  1. 01Exhale and curl the head, shoulders, and upper back off the floor.
  2. 02Rise only about a quarter of the way to seated, shoulder blades just clearing the mat.
  3. 03Hold the top position for a one count with the abs squeezed.
  4. 04Lower slowly until the shoulder blades touch down, keeping some tension.

Checkpoints

  • -The lower back never leaves the mat.
  • -Range stops well short of a half sit-up.
  • -Each rep has a distinct pause at the top.
  • -The neck stays long with no chin-jutting.

Common mistakes

  • -Creeping higher each rep until it becomes a full sit-up.
  • -Bouncing the shoulders off the floor.
  • -Leading with the head and neck instead of the trunk.
  • -Losing the exhale-and-squeeze rhythm.

Programming notes

  • -Use 2 to 4 sets of 15 to 25 reps as high-tension endurance work.
  • -The short range makes this a good high-frequency option or burnout after loaded ab work.
  • -Slow the eccentric or hold the top longer before adding weight.

Related exercises

Half Sit-Up (Male)

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Crunch

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Curl-Up

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Knee Touch Crunch

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