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V-Up
A bodyweight core exercise involving simultaneous spinal and hip flexion that targets the rectus abdominis and hip flexors to build strength and coordination; commonly scaled by bending the knees.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Quads, Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Hip Flexors
8/10Iliopsoas
Quads
5/10Rectus Femoris
Obliques
3/10External Obliques
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
45-90 seconds • Allow core recovery between sets.
How to Perform
Lie flat on your back with legs straight and arms extended overhead on the floor.
- Simultaneously lift your legs and torso while keeping limbs straight.
- Reach your hands toward your toes, balancing on your glutes at the top.
- Contract your abdominals fully in the folded position.
- Lower your legs and torso back to the floor with control.
Coaching Tips
Form Cues
- Fold like a book
- Keep legs straight
- Control the descent
- Ribs down
Breathing
Exhale as you lift up and reach for your toes; inhale as you lower back down.
Tempo
2-1-1
Range of Motion
Go from a full hollow body position on the floor to touching or reaching near your toes.
Safety
Safety Notes
- Avoid if you have acute lower back pain
- Keep the lower back neutral or pressed down at the start
Spotting
Not recommended; perform on the floor.
Common Mistakes
- Bending knees excessively
- Using momentum to swing up
- Arching lower back at bottom
- Straining the neck
When to Avoid
- Lower back injury
- Diastasis recti
- Acute neck pain
Flexibility Needed
- Hamstring flexibility
- Shoulder flexion
Build Up First
- Hollow body hold competency
Also known as
V-Sit, Jackknife, Pike Crunch, Bodyweight V-Up
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