Half Sit-up
Description
The half sit-up is a regression of the standard sit-up where you only curl your upper body partway off the floor — keeping the lower back in contact with the ground. It targets the rectus abdominis effectively while reducing hip flexor involvement and lower-back strain compared to a full sit-up.
Equipment Required
Half Sit-up Instructions
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Place your hands across your chest or behind your head with elbows wide.
- Brace your core. Press your lower back firmly into the floor.
- Curl your upper body off the floor by contracting your abs. Lift your head, neck, and shoulder blades.
- Stop when your shoulder blades clear the floor — do not sit all the way up.
- Squeeze your abs hard at the top. Hold for one second.
- Lower under control back to the floor.
- Repeat for the desired number of reps.
Half Sit-up Form & Visual
Half Sit-up Benefits
- Targets the rectus abdominis with reduced hip flexor involvement
- Easier on the lower back than full sit-ups
- Beginner-friendly ab exercise
- No equipment needed
- Easy to scale by adding weight to chest
- Useful as a warm-up or cool-down
Half Sit-up Muscles Worked
- Rectus abdominis (especially upper portion)
- Obliques (secondary)
- Transverse abdominis
Half Sit-up Variations & Alternatives
- Crunch with Leg Lift
- Ab Mat Sit-Up
- Weighted Crunch
- Twisting Crunch
- Half Sit-Up with Reach
