V-Up
Both halves of the body lift at once, which is why it is harder than it looks.
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
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Why This Exercise Works
This movement trains the abs, hip flexors through a controlled range under load. Progressive tension over time is what produces adaptation — not novelty.
Where It Fits in a Program
Both halves of the body lift at once, which is why it is harder than it looks. Train it when you are fresh enough to execute it well — compound work early in a session, isolation and accessory work after. This is an appropriate entry point. Learn the movement with a load you can control for every rep before adding weight — technique acquired early is technique you keep.
Progressing and Regressing It
To progress the v-up: add load in the smallest increment available, or slow the eccentric to three seconds. To regress it: reduce range to what you can control cleanly, or use a supported version of the same pattern. Change one variable at a time or you learn nothing about which change worked.
Equipment and Substitutions
This version needs no equipment. If the pattern is not available to you on a given day, choose another exercise training the same muscles from the list below — the pattern matters more than the implement.
Related Exercises
- Reverse Crunch — Abs, Hip Flexors
- Hollow Body Hold — Abs, Deep Core
- Hanging Knee Raise — Abs, Hip Flexors, Grip
- Hanging Leg Raise — Abs, Hip Flexors
- Body Saw — Abs, Core, Shoulders
- Toes-to-Bar — Abs, Lats, Grip
- Kneeling Cable Crunch — Abs
- Bicycle Crunch — Abs, Obliques
Common Questions
What muscles does the v-up work?
The v-up primarily trains the abs, hip flexors. The listed muscles are highlighted in the animation above so you can see where the work should be felt.
How many sets and reps should I do?
For strength, three to five sets of three to six reps. For size, three to four sets of eight to twelve. For skill or capacity work, keep the reps well short of failure and repeat the quality rather than chasing the number.
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. Both are easier to catch on video than in the moment — film one set from the side and watch it back.
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 lower back and hip directly, so an existing problem there is the one to be careful about. If a rep reproduces your pain rather than producing normal training discomfort, stop the set and get it assessed. This is general fitness information, not medical advice.
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Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.