V-up
- Target muscle
- Iliopsoas, Rectus Abdominis
- Synergist muscles
- Adductor Brevis, Adductor Longus, Obliques, Pectineous, Quadriceps, Sartorius
- Equipment
- Body weight
- Body part
- Hips, Waist
- Type
- Strength
The V-up is a bodyweight core exercise that simultaneously lifts your legs and upper body off the floor to form a V shape, placing high demand on the iliopsoas and rectus abdominis. The obliques, quadriceps, adductors, and sartorius assist with hip flexion and trunk control. It is well suited for building core strength and hip flexor endurance without any equipment.
How to do the V-up
- 1Lie flat on your back on a mat with your legs fully extended and your arms reaching overhead, keeping them close to your ears.
- 2Brace your core and press your lower back gently toward the floor to establish a neutral starting position.
- 3Exhale and simultaneously raise your straight legs and your upper body off the floor, reaching your hands toward your feet.
- 4Keep both your legs and your arms as straight as possible as you rise, aiming to meet your hands near your shins or feet at the top.
- 5Hold the top position briefly, feeling your rectus abdominis fully contracted and your iliopsoas engaged to hold the leg position.
- 6Inhale and lower your legs and upper body back toward the floor in a controlled manner, resisting the pull of gravity.
- 7Allow your arms to return overhead and your heels to hover just above the floor rather than resting on it to maintain tension.
- 8Repeat for the desired number of repetitions, keeping each rep smooth and controlled without using momentum.
Form tips
- Reach actively through your fingertips and toes at the top of each rep to maximize the stretch through your core and encourage a full range of motion.
- Keep your chin slightly tucked rather than craning your neck upward, so the movement comes from your trunk rather than your head and neck.
- If your lower back arches excessively at the bottom, reduce the range by not lowering your legs all the way to the floor until you build sufficient core strength.
- Exhale on the way up and inhale on the way down to coordinate breathing with effort and maintain intra-abdominal pressure.
- Move at a deliberate, even tempo rather than swinging your arms or legs — momentum reduces the demand on the rectus abdominis and iliopsoas.
Common mistakes
- Using a swinging motion with the arms and legs to generate momentum, which shifts work away from the rectus abdominis and reduces the effectiveness of the exercise.
- Bending the knees during the lift, which decreases the lever arm and makes the movement significantly easier, reducing the demand on the hip flexors and core.
- Letting the lower back arch sharply when lowering the legs, which transfers compressive load to the lumbar spine rather than keeping tension in the abdominals.
- Lifting the head and neck first instead of curling the entire trunk, which can strain the cervical spine and signals that the movement is being driven by momentum rather than core engagement.
- Resting the heels and upper back fully on the floor at the bottom of each rep, which breaks tension and turns the exercise into a series of separate sit-up and leg-lift efforts rather than a continuous core contraction.
Frequently asked questions
What muscles does the V-up work?
The V-up primarily targets the iliopsoas (hip flexors) and rectus abdominis. The obliques, quadriceps, adductor brevis, adductor longus, pectineous, and sartorius act as synergists to support hip flexion and stabilize the movement.
Is the V-up suitable for beginners?
The V-up is a demanding exercise that requires significant core and hip flexor strength. Beginners are usually better served by building up with exercises like dead bugs, leg raises, and crunches before attempting V-ups. If you try them early on, bending the knees reduces the difficulty.
How is a V-up different from a sit-up?
A sit-up raises only the upper body while the feet are anchored or resting on the floor. A V-up lifts both the legs and upper body simultaneously with no anchor point, which more heavily recruits the iliopsoas and places greater eccentric demand on the rectus abdominis throughout the full range.
How many V-ups should I do per set?
A common starting point is 3 sets of 8–12 repetitions with strict form. Because the quality of each rep degrades quickly when you fatigue, it is better to keep reps lower and maintain control than to grind out extra reps with poor technique.
Why does my lower back hurt during V-ups?
Lower back discomfort usually means the hip flexors and core are not strong enough to control the descent, causing the lumbar spine to hyperextend. Try keeping your heels higher off the floor at the bottom, or substitute a dead bug or hollow body hold until you build more baseline strength.
