V-Up
A dynamic core exercise where arms and legs meet in the middle, forming a V shape.
Short answer
V-Up: an intermediate bodyweight exercise for the abs and hip flexors. It needs no equipment. A typical target: 3 sets of 12-20 reps. If it is still too hard, start with the easier variation, “Tuck-Up”. Once it feels easy, “V-Up Hold” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Lie flat on back.
Arms extended overhead.
Simultaneously raise legs and torso.
Touch hands to feet at top.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the v-up work?
The rectus abdominis contracts through its full range as the torso and legs meet, which makes this a more complete abdominal contraction than a crunch. The hip flexors raise the legs and contribute substantially. The quads keep the knees locked, and the shoulders work to keep the arms extended. Because both ends of the body move at once, the abs work against a longer lever than in any single-ended movement.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 12 to 20 reps, two or three times a week. Progress from tuck-ups with bent knees, to single-leg V-ups, to the full version. Slowing the lowering phase adds far more than extra reps. Because the movement flexes the spine repeatedly, alternate it with anti-extension work such as planks and rollouts rather than doing only this.
If you are stuck
Bending the knees shortens the lever and is a fine regression as long as it is deliberate. Using momentum - bouncing off the floor between reps - is the fault that hollows out the exercise; pause briefly at the bottom. Not reaching a full V means the abs never reach their shortened position, which is where the contraction is strongest; reach your hands towards your feet at the top rather than stopping halfway.
Progressions
Level up your training
V-Up questions
What is the difference between V-ups and sit-ups?
V-ups work both upper and lower abs by lifting legs and torso simultaneously, meeting in the middle. Sit-ups only lift the torso. V-ups are more challenging and provide more complete ab activation.
How do I do V-ups without using momentum?
Control the descent - lower slowly back to start rather than dropping. Pause briefly at the bottom before the next rep. If you cannot control it, try tuck V-ups (bent knees) first.
Why do V-ups hurt my lower back?
You may be relying on hip flexors and arching your back. Focus on pressing your lower back into the floor at the start and using your abs to curl up. Try the easier "hollow body crunch" variation first.
Related Exercises
More Core exercises
Hollow Body Hold
The fundamental core position in gymnastics. Creates full-body tension and builds the foundation for advanced movements.
L-Sit
A static hold where you support your body with straight arms while holding legs extended horizontal. Builds tremendous core and hip flexor strength.
V-Sit
An advanced L-sit where legs are raised above horizontal, forming a V-shape with the body.
Ready to Practice V-Up?
Find a calisthenics park with open space near you and start training.