Band v-up
- Target muscle
- Iliopsoas, Rectus Abdominis
- Synergist muscles
- Adductor Brevis, Adductor Longus, Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae
- Equipment
- Band
- Body part
- Waist
- Type
- Strength
The band v-up is a dynamic core exercise that targets the hip flexors (iliopsoas) and the rectus abdominis, with help from the obliques, adductors, quadriceps, sartorius, and tensor fasciae latae. You raise your torso and legs at the same time to meet in a V shape while a resistance band adds load to the movement, making it a tougher progression than the bodyweight version.
How to do the Band v-up
- 1Anchor the resistance band to a low, secure point behind your head and lie flat on your back with your legs extended.
- 2Hold the band overhead with both hands, keeping your arms straight so there is tension on the band from the start.
- 3Press your lower back into the floor and brace your abs before you begin the rep.
- 4Exhale and simultaneously lift your straight legs and your torso off the floor, reaching your hands toward your feet.
- 5Rise until your body forms a V, balancing on your glutes with your abs fully contracted at the top.
- 6Pause briefly at the top while keeping tension on the band and your core squeezed.
- 7Inhale and lower your torso and legs back down under control, resisting the band's pull rather than dropping.
- 8Stop just before your heels and shoulders touch the floor to keep tension on the abs, then begin the next rep.
Form tips
- Keep your legs as straight as your flexibility allows so the rectus abdominis and hip flexors do the work, not momentum.
- Move slowly and control the lowering phase against the band rather than letting it snap you back down.
- Choose a band light enough that you can still reach a full V position; too heavy and the rep collapses into a partial crunch.
- Exhale hard as you fold up and brace your core to protect your lower back throughout the set.
Common mistakes
- Using momentum to swing up instead of contracting the abs, which shifts the load off the target muscles and reduces the effect.
- Letting the lower back arch up off the floor at the start, which strains the lumbar spine instead of loading the core.
- Bending the knees heavily to make the rep easier, which cuts the range of motion and takes tension off the rectus abdominis.
- Letting the band yank your arms and torso back down fast, wasting the eccentric portion and risking a jolt to the neck and shoulders.
Frequently asked questions
What muscles does the band v-up work?
It primarily works the hip flexors (iliopsoas) and the rectus abdominis, with the obliques, adductors, quadriceps, sartorius, and tensor fasciae latae assisting as synergists.
How is the band v-up different from a regular v-up?
The movement is the same simultaneous raise of torso and legs into a V, but anchoring a resistance band adds extra load and constant tension, making both the lift and the controlled lowering harder than the bodyweight version.
Is the band v-up good for beginners?
It is an intermediate move because it demands core strength and hip flexibility. Beginners should master the bodyweight v-up first, then add a light band and bend the knees slightly if needed.
How many sets and reps should I do?
For core endurance, 3 sets of 10 to 15 controlled reps works well. Pick a band tension that lets you reach a full V position and finish each set with good form.
