Quarter Sit-Up
Description
The quarter sit-up is a partial-range crunch where the torso only lifts a quarter of the way off the floor. The short range maximizes constant tension on the upper abs without involving the hip flexors. It is a great high-rep ab finisher that keeps the abs working under continuous tension.
Muscle Group
Equipment Required
Quarter Sit-Up Instructions
- Lie flat on your back with knees bent and feet flat on the floor.
- Place your hands behind your head or across your chest.
- Brace your core and tuck your chin slightly.
- Lift your shoulder blades only slightly off the floor.
- Stop at about a quarter range, with the lower back still in contact with the floor.
- Hold and squeeze the upper abs briefly.
- Lower with control.
- Maintain tension throughout the set.
Quarter Sit-Up Form & Visual
Quarter Sit-Up Benefits
- Maximizes upper ab tension
- Constant tension throughout
- Reduces hip flexor involvement
- No equipment required
- Great high-rep ab finisher
Quarter Sit-Up Muscles Worked
- Rectus abdominis
- Obliques
- Core
Quarter Sit-Up Variations & Alternatives
- Crunch
- Sit-Up
- Cable Crunch
- Reverse Crunch
- Vertical Sit-up
- Twist Sit Up
- Suspender Sit-Up
- Side Sit Up
- Kettlebell Sit Up
- Janda Sit Up
