Quarter Sit-Up

A sit-up variation focusing on the high-tension initial phase of the movement. It minimizes hip flexor involvement while isolating the upper abs.

Exercise Details

Level: Beginner
Body Area: core
Type: core

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Abs

Secondary

Back

Setup

Lie on your back with knees bent and feet flat. Place your hands on your thighs. Brace your core and look forward.

Instructions

1. Flex your abs to lift your upper torso about 3-4 inches off the floor.
2. Slide your hands toward the tops of your knees.
3. Squeeze the abs at the top.
4. Lower slowly to the start.
5. Keep the lower back grounded.

Common Mistakes

1. Pulling with the neck.
2. Using momentum.
3. Resting between reps.

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