V-Up

Which muscles does it train?

Equipment needed

How to perform it

Time under tension matters more than load here: 3 to 4 sets of 8 to 15 reps, or holds of 20 to 60 seconds, with 45 to 90 seconds of rest.

Execution and technique cues

• Lie flat on your back with legs straight, feet together, and arms extended overhead.
• Press your lower back firmly into the floor and contract your core to initiate the movement.
• Fold at the hips, raising your torso and legs simultaneously to meet in a V-position.
• Exhale as you touch your toes, then slowly lower your body back to the starting position under control.

Common mistakes

• Allowing the lower back to arch and lose contact with the floor during the setup and descent.
• Using momentum or swinging the arms to force the body up rather than engaging the abdominal muscles.
• Lifting the legs and torso at completely different times, which breaks the synchronization of the movement.

Frequently asked questions

How can I scale the V-up if my hamstrings are too tight?

You can perform the exercise with a slight bend in your knees, focusing on keeping your spine neutral and bringing your chest toward your thighs.

Is it normal to feel tension in the hip flexors during V-ups?

Yes, the hip flexors are highly active in this movement, but you should actively focus on initiating and controlling the fold using your lower abdominals.

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