Primary
Core
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Intermediate
Type
Pull
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MySetPlan shows you when to use V-Up, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
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.
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.
MySetPlan places V-Up inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the V-Up — and builds them into a monthly program. Every set, every rep, planned out.
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V-Up
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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.
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.