Band alternating v-up exercise animation (Männlich)

Band alternating v-up

Zielmuskel
Iliopsoas, Obliques
Synergistenmuskeln
Adductor Brevis, Adductor Longus, Pectineous, Quadriceps, Rectus Abdominis, Sartorius
Equipment
Band
Körperregion
Waist
Typ
Strength

The band alternating v-up is a band-resisted core exercise that primarily works the iliopsoas (deep hip flexors) and the obliques, with the rectus abdominis and hip-flexor synergists — the adductors, pectineus, quadriceps, and sartorius — assisting as you raise one leg to meet the opposite hand. Alternating sides keeps constant rotational demand on the waist, making it a good progression for core and hip-flexor strength.

Band alternating v-up: So führst du sie aus

  1. 1Anchor the band low and behind you, then lie back on the floor with the band looped around your feet or held in your hands so it pulls toward the anchor.
  2. 2Extend your legs and reach your arms overhead, keeping a light tension in the band and your lower back gently pressed toward the floor.
  3. 3Brace your core, then simultaneously lift one straight leg and your opposite arm, reaching your hand toward your raised foot.
  4. 4Crunch up through your abs and hip flexors at the top so your torso and leg form a shallow V, pausing briefly under band tension.
  5. 5Lower the leg and arm under control back to the extended start without letting your heel or shoulders fully relax on the floor.
  6. 6Repeat on the other side, alternating the working leg and reaching hand each rep.
  7. 7Continue alternating for your target reps, then release the band tension with control and lower fully to the floor.

Technik-Tipps

  • Move with control on both the lift and the lower so the band resists you the whole way rather than snapping your limbs back.
  • Keep the working leg as straight as you can to load the iliopsoas and quads more directly; bend the knee slightly if your hamstrings are tight.
  • Exhale as you crunch up and reach across, drawing your ribs toward your hips to engage the obliques and rectus abdominis.
  • Press your lower back lightly into the floor on each rep to protect your spine and keep tension on the abs instead of the hip flexors alone.

Häufige Fehler

  • Letting the band yank your leg and arm back down, which removes muscular tension and can strain the hip flexors.
  • Arching the lower back off the floor as you reach, which shifts load off the abs and stresses the lumbar spine.
  • Pulling with the arm instead of crunching the torso up, so the obliques and rectus abdominis do little of the work.
  • Rushing through alternating reps and losing the brief top contraction, cheating the iliopsoas and oblique squeeze.

Häufig gestellte Fragen

What muscles does the band alternating v-up work?

It primarily targets the iliopsoas (deep hip flexors) and the obliques, with the rectus abdominis, adductors, pectineus, quadriceps, and sartorius assisting as you raise each leg toward the opposite hand.

Is the band alternating v-up good for beginners?

Yes. Alternating one side at a time is easier than a full double-leg v-up, and a lighter band lets beginners build core and hip-flexor strength before progressing to heavier resistance.

Where should I feel the band alternating v-up?

You should feel it across your lower abs and deep hip flexors as you lift the leg, plus along the side of your waist (obliques) as you reach the opposite hand across. You should not feel strain in your lower back.

How many sets and reps should I do?

Aim for 2–4 sets of 8–12 reps per side with a band tension you can control through the full range. Stop a rep or two before your form breaks down.

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