V-Up
Primary
Core
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Intermediate
Type
Pull
V-Up
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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.
V-Up — targeted muscles
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How do you perform the V-Up?
- 1
Lie flat on your back with arms overhead.
- 2
Simultaneously lift your legs and torso.
- 3
Reach your hands toward your toes.
- 4
Form a V shape at the top.
- 5
Lower with control for optimal results.
- 6
Keep limbs straight.
What are the best tips for the V-Up?
Meet in the middle for optimal results.
Keep arms and legs straight.
Control the descent.
Modify by bending knees.
When to Use the V-Up
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.
Common V-Up mistakes
Bending knees or arms.
Letting your knees collapse inward during the V-Up puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the V-Up takes work away from your Rectus abdominis and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not meeting in middle.
On pulling movements like the V-Up, this mistake typically means your arms are doing work that should come from your Rectus abdominis. Initiate every rep by engaging your Rectus abdominis first, then let your arms follow.
V-Up — who it's best for
Intermediate to advanced for optimal results.
How to Program the V-Up
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-15 reps. Rest 60s.
What are good alternatives to the V-Up?
Other Variations
- Tuck V-Up
- Single-Leg V-Up
- Weighted V-Up
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.
The V-Up is rated as intermediate difficulty, meaning it requires some training experience. Intermediate to advanced for optimal results. Focus on proper technique and consider starting with easier variations.
For the V-Up, the recommended approach depends on your goals. 3 sets of 10-15 reps. Rest 60s. For strength, use 8-10 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
Yes, the V-Up can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting core.
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.
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Safety Notes
- Control the movement.
- Modify if needed.