V Up

How to do the V Up

1. Lie flat on your back with your arms extended overhead and legs straight on the ground.
2. Simultaneously lift your legs and torso off the ground, keeping both straight as you reach your hands toward your feet.
3. Continue until your body forms a V shape with your hips as the pivot point, bringing your hands as close to your feet as possible.
4. Pause briefly at the top while maintaining tension in your core.
5. Lower your legs and torso back down with control to the starting position without letting them fully rest on the ground.

Form tips

• Keep your lower back pressed toward the ground at the start of each rep to engage your abs before lifting.
• Focus on using your abs to lift rather than momentum by moving slowly and deliberately through each repetition.
• Maintain straight legs and arms throughout the movement to maximize abdominal engagement and avoid compensation.

Common mistakes

• Using momentum to swing up: this reduces abdominal tension and turns the exercise into a rocking motion rather than a controlled contraction.
• Bending the knees or arms: this shortens the lever and makes the movement easier, reducing the training stimulus on the abs.
• Letting the shoulders and legs fully rest on the ground between reps: this releases core tension and makes subsequent reps easier but less effective.

Sets and reps

For strength, perform 3 to 4 sets of 6 to 10 reps with slow, controlled tempo; for hypertrophy, perform 3 to 4 sets of 10 to 15 reps with moderate tempo and minimal rest between sets.

Frequently asked questions

What is the difference between a V up and a sit up?

A V up requires you to lift both your legs and torso simultaneously while keeping them straight, creating a V shape at the top. A sit up only involves lifting your torso while your feet remain on the ground, making it a less demanding movement with different leverage.

How do I make V ups easier if I cannot do them yet?

Start by bending your knees to shorten the lever and reduce the load on your abs, or perform tuck ups where you bring your knees toward your chest instead of keeping your legs straight. You can also reduce the range of motion by not lowering all the way down between reps until you build sufficient strength.

Should my lower back come off the ground during V ups?

Yes, your lower back will naturally lift off the ground as you reach the V position since your hips act as the pivot point. However, at the starting position your lower back should be pressed down to maintain core engagement before initiating the movement.

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