Quarter Sit Up With Pillow

Muscles worked

Setup

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Place the foam roller horizontally under your lower back (lumbar spine) to act as a supportive 'pillow'.
3. Place your hands lightly behind your ears or cross them over your chest.
4. Tuck your chin slightly and engage your core to stabilize your spine against the roller.

How to do it

1. Exhale as you slowly curl your head, neck, and shoulders off the floor, lifting only about a quarter of the way up.
2. Focus on pulling your ribs toward your pelvis, squeezing your abdominals at the peak of the movement.
3. Inhale as you slowly lower your upper back toward the floor with a controlled 2-second tempo.
4. Maintain constant tension in the abs by not letting your shoulders fully rest on the floor between reps.

Form checklist

• Keep your lower back pressed firmly against the foam roller throughout the movement.
• Avoid pulling on your head or neck with your hands; use your abs to lift.
• Keep your feet flat on the ground to prevent your hip flexors from taking over.
• Ensure the movement is a 'curl' of the spine rather than a flat-back hinge.

Pro tips

• Visualize your ribcage sliding down toward your hip bones to maximize the shortening of the rectus abdominis.
• Pause for one second at the top of the movement to emphasize the peak contraction and mind-muscle connection.

Make it harder

• Extend your arms straight overhead to increase the lever length and resistance on the core.
• Add a slight rotation at the top of the movement, bringing one shoulder toward the opposite knee to increase oblique engagement.

Frequently asked

What muscles does the quarter sit up with pillow work?

The quarter sit up with pillow primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the quarter sit up with pillow?

The quarter sit up with pillow uses foam roller.

Is the quarter sit up with pillow good for beginners?

Yes. The quarter sit up with pillow is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals