V-Up
Primary
Core
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The V-Up is a isolation pulling movement that primarily targets your core. Use for advanced ab training for optimal results.
Everything You Need to Know About the V-Up
The V-Up is a intermediate difficulty exercise that targets your Rectus abdominis. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for advanced ab training for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
V-Up — targeted muscles
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the V-Up — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Control the movement.
- Modify if needed.