3/4 Sit-Up

A controlled sit-up performed through 3/4 of the full range of motion to reduce hip flexor involvement.

Instructions

1. Lie down on the floor with your knees bent and feet secured or flat on the ground.
2. Place your hands behind or to the side of your head, being careful not to pull on your neck.
3. Engage your core and flex your hips and spine to raise your torso toward your knees.
4. Continue rising until your torso is perpendicular to the ground (at the top position).
5. Lower yourself back down slowly, stopping when you reach approximately 3/4 of the way down (not fully flat).
6. Repeat for the prescribed number of repetitions.

Tips

• Keep your lower back against the floor at the bottom position to minimize hip flexor activation.
• Avoid pulling on your neck; keep your hands light or crossed over your chest.
• The 3/4 range of motion emphasizes abdominal engagement over hip flexor work.
• Exhale as you lift and inhale as you lower for proper breathing rhythm.
• Move slowly and under control rather than using momentum to swing up.