Sit Ups Half
Sit ups half is a bodyweight core exercise targeting the abs. By stopping the sit-up at the halfway point, the movement keeps constant tension on the abdominals and reduces hip flexor involvement compared to a full sit-up.
How to do it
- Lie flat on your back with your knees bent and feet flat on the floor.
- Place your hands behind your head with elbows pointing outward.
- Curl your upper body up to a 45-degree angle, pausing before reaching vertical.
- Hold briefly at the top, then slowly lower back to the floor.
- Repeat for the desired number of repetitions.
Form cues
- Lie flat on your back with knees bent and feet flat.
- Place hands gently behind your head without pulling your neck.
- Curl your upper body up to a 45-degree angle.
- Pause briefly at the top to keep constant tension on the abs.
- Slowly lower your torso back down with control.
Breathing: Exhale as you curl your torso upward, and inhale as you lower back down with control.
Common mistakes
- Pulling on the neck with hands, which strains the cervical spine instead of working the abs.
- Using momentum to swing upward, which reduces the workload on the abdominal muscles.
- Going all the way up to a vertical seated position, which shifts the work to the hip flexors.
Muscles worked
Primary: abs. Secondary: hip flexors, obliques.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Take care if…
- If you feel neck strain, focus on keeping your hands light behind your head and lead the movement with your chest.
- If you have lower back discomfort, ease off and choose a gentler core option like a standard floor crunch.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I touch my elbows to my knees?
No. Stopping at a 45-degree angle keeps constant tension on your abs and protects your lower back.
Why do my hip flexors hurt during sit ups half?
You might be pulling too high or using momentum. Focus on a smaller range of motion and curling only your upper back off the floor.
How often can I do sit ups half?
You can perform them 2 to 3 times per week, allowing your core muscles time to recover between sessions.