Primary
Core
Secondary
Hip flexors, Obliques
Equipment
Bodyweight
Difficulty
Advanced
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.
The V-up twist combines the standard V-up with a rotational twist at the top. You bring your arms and legs together while also rotating to reach past one knee. This advanced movement challenges rectus abdominis, obliques, and hip flexors simultaneously.
When to use it
Use for advanced core training combining flexion and rotation.
Who it's for
Advanced athletes with strong V-up foundation.
Lie flat with arms overhead. V-up by simultaneously lifting your legs and torso. At the top, twist to reach your hands past the outside of one knee. Lower with control and alternate the twist direction each rep.
Also targets: hip flexors, Core
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Lie flat on your back with arms extended overhead.
Simultaneously lift legs and torso toward each other.
At the top, twist your torso to one side.
Reach hands past the outside of one knee.
Lower back down with control.
Alternate the twist direction each rep.
Keep legs as straight as possible throughout.
Initiate the twist from your obliques, not shoulders.
Control the descent to maximize time under tension.
Exhale forcefully at the top of the movement.
Use V-up twists when standard V-ups are too easy and you want combined flexion and rotation challenge. They work well for advanced ab training or athletes needing dynamic rotational power with flexion.
Using momentum to swing up instead of core strength.
Bouncing or using momentum during the V-Up Twist 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.
Bending knees excessively to make the movement easier.
Letting your knees drift away from the intended line during the V-Up Twist changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Not fully extending between reps.
Cutting the range of motion short on the V-Up Twist can reduce the training stimulus for your Rectus abdominis. Use the largest comfortable range you can control without changing the intended setup.
Rushing through the twisting motion.
Rushing through the V-Up Twist makes it easier to lose position and harder to keep tension on your Rectus abdominis. Slow down enough to control both the lifting and lowering portions of each rep.
Advanced athletes with strong V-up foundation.
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 8-10 reps per side. Rest 60-90 seconds.
This is one example of how V-Up Twist 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 Twist
The V-Up Twist primarily targets the Rectus abdominis, Obliques, making it an effective exercise for core development. Secondary muscles worked during the V-Up Twist include Hip flexors, Transverse abdominis, providing additional training stimulus. Stabilizer muscles engaged include Lower back, Quadriceps.
The V-Up Twist is rated as advanced difficulty, meaning it requires some training experience. Advanced athletes with strong V-up foundation. Focus on proper technique and consider starting with easier variations.
For the V-Up Twist, the recommended approach depends on your goals. 3 sets of 8-10 reps per side. Rest 60-90 seconds. For strength, use 6-8 reps per side. For muscle growth, perform 10-12 reps per side. For endurance, complete 15-20 reps per side.
Yes, the V-Up Twist 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 Twist include: V-Up, Russian Twist, Bicycle Crunch. These exercises target similar muscle groups as the V-Up Twist and can be used as substitutes based on your equipment availability, gym setup, or training preferences.