V-Up
Both ends lift together. The V-up lifts the arms and legs at the same time and reaches for the toes, which is why it is far harder than it looks. Let the lower back arch off the floor at the bottom and the range is too long: shorten it rather than swinging. It rewards control and it needs a solid hollow hold first.
Setup
- Lie flat, arms extended overhead, legs straight and together.
- Press the lower back into the floor before you move.
How To Do It
- Lift the arms and legs at the same time, reaching for your toes.
- Meet in a V, balanced on the hips.
- Lower both halves together under control.
Breathing
Exhale as you fold, inhale on the way down.
Common Mistakes
- Letting the lower back arch off the floor at the bottom. Shorten the range instead.
- Throwing the arms to generate momentum.
Programming It
Three sets of 8-15.
Why This Exercise Works
Both ends of the body lift at once, which loads the abs through their full shortening range with a long lever at each end. It is a demanding movement that rewards control. Swung, it becomes momentum with a lower-back cost.
Where You Should Feel It
The abs through their full shortening range with a long lever at both ends. Swinging turns it into momentum with a lower-back cost.
Where It Fits in a Program
Both halves of the body lift at once, which is why it is harder than it looks. This is main-lift work. Put it first, when your technique is still honest.
Progressing and Regressing It
To progress the v-up: slow the lowering, or hold a weight overhead. To regress it: bend the knees, or alternate one leg at a time.
Who It's For
Anyone with a solid hollow hold. It is demanding and it rewards control rather than repetition.
Equipment and Substitutions
This needs no kit at all, which makes it the one that survives travel, busy gyms and bad weeks.
Related Exercises
- Hollow Rock · Abs, Deep Core
- Hollow Body Hold · Abs, Deep Core
- Reverse Crunch · Abs, Hip Flexors
- Hanging Knee Raise · Abs, Hip Flexors, Grip
- Body Saw · Abs, Core, Shoulders
- Hanging Leg Raise · Abs, Hip Flexors
- Kneeling Cable Crunch · Abs
- Toes-to-Bar · Abs, Lats, Grip
Common Questions
What muscles does the v-up work?
The v-up primarily trains the abs, hip flexors.
How many sets and reps should I do?
Three sets of 8-15.
What are the most common v-up mistakes?
Most often: letting the lower back arch off the floor at the bottom; throwing the arms to generate momentum.
Can I do this without any equipment?
Yes. This version needs no equipment at all. It trains the abs, hip flexors using bodyweight alone, which is why it travels well and works as a warm-up, a substitute, or a full session on its own.
Is this safe if I have an existing injury?
The v-up loads the knee, hip and lower back together, which means a problem in any one of them can surface here. If a rep reproduces the pain you already have, stop the set and get it looked at. Not medical advice.