Primary
Core
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Intermediate
Type
Pull
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
V-ups simultaneously work the upper and lower abs by bringing your hands and feet together at the top. This creates intense full-rectus-abdominis contraction as both ends of the muscle shorten together. The exercise is challenging and requires good flexibility and core strength.
When to use it
Use for advanced ab training for optimal results.
Who it's for
Intermediate to advanced for optimal results.
Lie flat with arms extended overhead and legs straight. Simultaneously lift your torso and legs, reaching your hands toward your toes to form a V shape at the top. Keep limbs as straight as possible. Lower with control and repeat. Bend knees if the full version is too difficult.
Also targets: hip flexors
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Lie flat on your back with arms overhead.
Simultaneously lift your legs and torso.
Reach your hands toward your toes.
Form a V shape at the top.
Lower with control for optimal results.
Keep limbs straight.
Meet in the middle for optimal results.
Keep arms and legs straight.
Control the descent.
Modify by bending knees.
Use V-ups as an advanced bodyweight ab exercise when crunches and leg raises become too easy. They work well as a challenging addition to ab circuits. The full version requires flexibility—use tuck V-ups as a regression if needed.
Bending knees or arms.
Letting your knees drift away from the intended line during the V-Up changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the V-Up makes the movement harder to control and can shift work away from your Rectus abdominis. Use a load you can move smoothly through the intended range.
Not meeting in middle.
On an upper-body pulling movement like the V-Up, this mistake can shift work away from your Rectus abdominis. Keep your torso stable and guide the load through the intended pulling path.
Intermediate to advanced for optimal results.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-15 reps. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how V-Up could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the V-Up
The V-Up primarily targets the Rectus abdominis, making it an effective exercise for core development. Secondary muscles worked during the V-Up include Hip flexors, providing additional training stimulus. Stabilizer muscles engaged include Lower back.
Our library labels V-Up as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for V-Up. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for V-Up is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the V-Up include: Hollow Hold, Crunch. These exercises target similar muscle groups as the V-Up and can be used as substitutes based on your equipment availability, gym setup, or training preferences.