Quarter Sit-Up
Build core strength with quarter sit-ups! A small movement with a big impact on your abs. Perfect for beginners and seasoned athletes.
The Quarter Sit-Up mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Quarter Sit-Up Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Obliques
Quarter Sit-Up Variations and Alternatives
How to do the Quarter Sit-Up
Begin by lying on your back on the floor or a mat with your legs stretched out straight and your arms by your sides.
Engage your abdominal muscles by pulling your belly button towards your spine.
Slightly tuck your chin to your chest to maintain a neutral neck position.
Slowly lift your head, neck, and shoulder blades off the floor. The lift should be small, going up only about a quarter of the way to a full sit-up.
Pause at the top of the movement for a moment, keeping tension in the abdominal muscles.
Gently lower yourself back down to the starting position.
Repeat for the desired number of repetitions.
Ensure you breathe out as you lift your upper body and breathe in as you lower back down. The focus is on controlled movement to maximize the engagement of the abdominal muscles without relying on momentum.
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Quarter Sit-Up FAQs
What muscles does the Quarter Sit-Up work?
The Quarter Sit-Up mainly works the core. The main muscles are the rectus abdominis.
What equipment do you need for the Quarter Sit-Up?
None. The Quarter Sit-Up is a bodyweight exercise, so you can do it anywhere.
What are some Quarter Sit-Up variations and alternatives?
Similar exercises include the Three-Quarter Sit-Up, Ab Mat Sit-Up, Arms-Up Full Sit-Up and Atomic Sit-Up.
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