Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
IntermediateIsolationBodyweight
Straddle Maltese
Abs · Core
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Start by hanging from a pair of rings with your arms fully extended and your body in a straight line.
- 2
Spread your legs wide apart, forming a straddle position.
- 3
Engage your core and slowly lower your body until your arms are parallel to the ground.
- 4
Hold this position for a few seconds, then push yourself back up to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Abs
shoulders
Secondary
shoulderschest
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Bodyweight
45° Side Bend
Abs · Core
Intermediate6
Bodyweight
Air Bike
Abs · Core
Intermediate6
Bodyweight
Alternate Heel Touchers
Abs · Core
Intermediate6
Bodyweight
Arm Slingers Hanging Bent Knee Legs
Abs · Core
Intermediate6
Bodyweight
Arm Slingers Hanging Straight Legs
Abs · Core
Intermediate6
Bodyweight
Arms Overhead Full Sit Up (Male)
Abs · Core
Intermediate10
Bodyweight
Assisted Hanging Knee Raise
Abs · Core
Beginner6
Alternatives
Other
Assisted Motion Russian Twist
Abs · Core
Beginner5
Resistance band
Band Alternating V Up
Abs · Core
Beginner5
Resistance band
Band Assisted Wheel Rollerout
Abs · Core
Beginner5
Resistance band
Band Bicycle Crunch
Abs · Core
Beginner5
Resistance band
Band Horizontal Pallof Press
Abs · Core
Beginner9
Resistance band
Band Jack Knife Sit Up
Abs · Core
Beginner5