V-Up
Folding your whole body in half in one motion, the v-up works both ends of the rectus abdominis at once — torso curling up from one side, legs sweeping up from the other, meeting over the hips. It demands more strength, timing, and hip-flexor endurance than a crunch or leg raise alone, which makes it an advanced bodyweight ab movement worth building toward rather than starting with.
How to do the v-up, step by step
- Lie flat on your back with legs straight and arms extended overhead, lower back gently pressed toward the floor.
- Brace, then lift your torso and legs simultaneously in one smooth fold.
- Keep the legs straight as they rise and reach your hands toward your feet.
- Touch or approach the shins or ankles at the top, body forming a V balanced on the hips.
- Lower the torso and legs together over 2 seconds.
- Stop with shoulders and heels hovering just off the floor, then fold again.
Form cues that fix most reps
Lead the fold from the abs — ribs toward hips — with the arms following, not swinging.
Hover between reps; letting shoulders and heels rest on the floor gives the abs a vacation.
Exhale sharply on the way up to sharpen the top contraction.
Common mistakes (and the fix)
V-Up sets and reps
Match the rep range to your goal, not the other way around. These are the standard evidence-based ranges:
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 8–12 | 60–90 sec |
| Endurance | 2–3 × 15–20 | 30–60 sec |
How our free programs prescribe it
V-Up FAQ
What muscles do v-ups work?
The rectus abdominis contracts through a long range, flexing the spine while the hips fold, and the hip flexors lift the straight legs. The obliques stabilize, and holding the V position briefly at the top adds an isometric element crunches lack.
V-ups are too hard — what should I do instead?
Regress to tuck-ups (knees bent as you fold) or alternate single-leg v-ups, reaching for one raised leg at a time. Build to 3 sets of 8 to 10 of those, then attempt full v-ups in low reps — 3 sets of 5 to 8 strict reps is a fair first goal.
How many v-ups should I do?
Strict ones are demanding: 3 sets of 8 to 15 with a hover between reps covers most lifters. If you can rattle off 25 or more, slow the negative, hold the V for 2 seconds at the top, or hold a light ball between hands and feet rather than chasing endless reps.
More core exercises
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