Also known as: v-sit, v sit, jackknife sit-up, jackknife, toe touch sit-up

What is V Up?

V Up is a bodyweight exercise that lifts the legs and upper torso into a V shape to target the core and back. It primarily works the rectus abdominis, hip flexors and spinal stabilizers. Difficulty level: medium, requiring core strength, control, and hamstring mobility.

How to Do V Up

  1. Start position: Lie flat on your back with arms extended overhead, legs straight and toes pointed. Engage glutes and press the lower back gently into the floor.
  2. Brace core: Inhale and brace your core as if preparing for a punch. Keep legs together and maintain tension through the lower abdominals and hips.
  3. Lift legs and torso: Exhale while simultaneously lifting legs and upper body into a V, reaching hands toward toes. Keep legs straight but avoid locking the knees.
  4. Hold peak: At the top, hold 1-2 seconds while breathing steady. Tuck the chin slightly to prevent neck strain and keep spine long.
  5. Control the descent: Slowly lower back down with control until shoulders and feet hover above the floor. Maintain core tension and avoid arching the lower back.
  6. Rest and repeat: Reset briefly between reps and repeat for chosen reps. Reduce range or bend the knees if form deteriorates to stay safe.

Muscle Groups

Back, Core

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of V Ups?

V Ups build core strength by targeting the rectus abdominis, hip flexors and spinal stabilizers. They improve core control, hip flexion power and posture when done consistently with good technique.

What are common mistakes to avoid when doing V Ups?

Common mistakes include using momentum, rounding the lower back, pulling on the neck, and bending the knees too early. Focus on slow controlled reps, keep a neutral neck and maintain core tension to avoid injury.

How can I progress or regress the V Up?

To progress, add slow negatives, weighted toe reaches, or decline V Ups. To regress, perform bent-knee V Ups, tuck-ups, or single-leg raises. Choose variations that keep strict form and steady breathing.