Primary
Core
Secondary
Hip flexors, Obliques
Equipment
Bodyweight
Difficulty
Advanced
Type
Pull
See how V-Up Twist could fit a workout
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.
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 8-10 reps per side. Rest 60-90 seconds.
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 Twist could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels V-Up Twist as advanced. 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 Twist. 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 Twist 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 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.