What is V Up?
V Up is a medium-difficulty bodyweight core exercise that raises straight legs and torso into a V shape, targeting the core and back. It strengthens abdominals, hip flexors, and spinal stabilizers; control and form protect the lower back.
How to Do V Up
- Start position: Lie flat with arms extended overhead, legs together and toes pointed. Keep a neutral neck and inhale to prepare.
- Engage core: Exhale and brace your abs, drawing the belly button toward the spine; squeeze glutes lightly to stabilize the pelvis before lifting.
- Lift into V: Simultaneously raise legs and upper body by hinging at the hips, keeping legs straight and reaching hands toward the toes.
- Peak hold: Pause briefly at the top for one to two seconds, maintain a tight core and steady breathing; avoid rounding the lower back.
- Lower with control: Slowly lower upper body and legs under tension to the floor, inhaling on the descent; stop if you feel lower-back pain.
Muscle Groups
Core, Back
Description
Lie on your back and extend your arms behind your head. Keep your feet together and toes pointed.Keep your legs straight and lift them up as you simultaneously raise your upper body off the floor. Keep your core tight as you reach for your toes with your hands.
Slowly lower yourself back down to the starting position.
Movement Group
Core
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of V Ups?
V Ups strengthen the entire core, including rectus abdominis and hip flexors, improve dynamic trunk control and posture, and increase core endurance. They also engage back stabilizers to support functional movement.
What common mistakes should I avoid?
Common mistakes include rounding the lower back, swinging with momentum, bending the knees, and holding the breath. Focus on slow, controlled reps, bracing the core, keeping legs straight, and breathing steadily to protect your spine.
How can I progress or modify V Ups?
To progress, try weighted V Ups, single-leg V Ups, or slower negatives for added load. To modify, perform bent-knee V Ups, tuck-ups, or dead-bug variations. Increase reps gradually and prioritize form to avoid lower-back strain.