V-Up
- Intermediate
- Bodyweight
The V-up folds the body at the hips in one movement. From flat on your back with the arms overhead, you exhale and raise the torso and straight legs together so the hands meet the shins and the body forms a V, then lower without letting the feet touch down. The rectus abdominis and both sets of obliques are the working muscles, with the hip flexors, adductors and quadriceps assisting the leg lift. Rounding the back or swinging the arms shifts load off the abdominals and onto the lumbar spine.
How to do the V-Up
- Lie flat on your back with your arms extended overhead and your legs straight.
- Point your toes, brace your abdominals and lift your feet a few inches off the floor.
- Exhale and raise your torso and legs at the same time, keeping both straight.
- Reach your hands toward your shins at the top so the body forms a V.
- Inhale and lower your torso and legs together under control.
- Stop with the feet just above the floor to keep tension, then start the next rep.
Muscles worked
- Primary:
- Core
- Secondary:
- Quads
Why train it
- Works the upper and lower abdominals in one coordinated rep.
- Improves trunk control and balance without any equipment.
- Scales easily by bending the knees or shortening the range.
Common mistakes
- Rounding the back and shoulders at the top, which loads the lumbar spine instead of the abdominals.
- Swinging the arms to generate lift, which replaces core work with momentum.
- Resting the feet on the floor between reps, which drops tension and makes each rep a fresh start.
- Bending the knees to reach the top position, which shortens the lever and reduces the demand.
Frequently asked questions
What muscles does the V-Up work?
The V-Up trains the core as the main target. Expect the quads to take some of the load as well.
What equipment do I need for the V-Up?
None. The V-Up is a bodyweight movement, so your own weight is the resistance and floor space is the only requirement.
Is the V-Up suitable for beginners?
With some training behind you. The V-Up is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.
Can I do the V-Up at home?
Yes, anywhere. There is nothing to buy and nothing to set up, which makes the V-Up one of the movements worth keeping for days you never reach a gym.
How many sets and reps of the V-Up should I do?
Three sets of 12 to 20 reps, or 30 to 60 seconds for anything you hold. Add load or leverage once the top end feels easy rather than piling on more reps.
What are good alternatives to the V-Up?
Dumbbell Situp, Kettlebell Turkish Get-Up, and Cable Side Bend train the same primary muscles as the V-Up. Pick whichever one matches the equipment in front of you.