# Alternating V-Up

A floor abs exercise that raises one straight leg at a time while the hand on the same side reaches for that foot. Trains the abs and hip flexors with less demand than a full V-up.

- Intermediate · Isolation
- Equipment: 
- HD video: https://media.seto.fit/exercises/alternating-toe-tap/video/male.mp4
- HTML: https://seto.fit/exercises/alternating-v-up/

## Muscles worked

- Abs: 9/10
- Obliques: 6/10

## How to do the Alternating V-Up

1. Lie on your back, legs straight, arms by your sides.
2. Raise one straight leg and reach the same-side hand toward that foot.
3. Lower your torso and leg together, then switch sides.

### Full technique — 6 steps

1. Lie flat on your back with legs straight and arms resting by your sides.
2. Press your lower back toward the floor and straighten your knees.
3. Lift one straight leg toward vertical as you raise your torso and reach the hand on the same side toward that foot.
4. Keep the other leg straight on the floor and the free hand beside your hip.
5. Lower your torso and leg together under control until your shoulders and heel return to the floor.
6. Repeat on the other side, alternating sides each rep.

## Common mistakes

- Swinging the leg with momentum
- Bending knees on the way up
- Twisting the torso during the reach
- Dropping into the next rep
- Lower back arching off floor

## Form cues

- Lift with abs first
- Keep knees straight
- Hand to same-side foot
- Lower under control

## How much to do

- **Strength**: 3–4 sets of 6–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Twisting Sit-Up](https://seto.fit/exercises/dumbbell-twisting-sit-up/), [Dumbbell Straight Leg Russian Twist](https://seto.fit/exercises/dumbbell-straight-leg-russian-twist/)
- **Resistance bands**: [Resistance Band Bicycle Crunch](https://seto.fit/exercises/resistance-band-bicycle-crunch/)
- **Cable machine**: [Cable Mid-to-Low Woodchop](https://seto.fit/exercises/cable-mid-to-low-woodchop/), [Cable Horizontal Woodchop](https://seto.fit/exercises/cable-horizontal-woodchop/)
- **Barbell**: [Landmine Russian Twist](https://seto.fit/exercises/landmine-russian-twist/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Bodyweight Woodchop](https://seto.fit/exercises/bodyweight-woodchop/) — 10% of bodyweight
- **This exercise: Alternating V-Up — 35% of bodyweight**
- Harder: [Hyperextension Bench Oblique Crunch](https://seto.fit/exercises/hyperextension-bench-oblique-crunch/) — 40% of bodyweight
- Harder: [Hanging Oblique Knee Raise](https://seto.fit/exercises/hanging-oblique-knee-raise/) — 60% of bodyweight

## Quick answers

### What muscles does the Alternating V-Up work?

Primary: Abs 9/10. Also works: Obliques 6/10.

### When should I do the Alternating V-Up in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Alternating V-Up?

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Alternating V-Up?

Dumbbells: Dumbbell Twisting Sit-Up, Dumbbell Straight Leg Russian Twist. Resistance bands: Resistance Band Bicycle Crunch. Cable machine: Cable Mid-to-Low Woodchop, Cable Horizontal Woodchop. Barbell: Landmine Russian Twist.

### What is an easier version of the Alternating V-Up?

Bodyweight Woodchop (10% of bodyweight).

### What is a harder version of the Alternating V-Up?

Hyperextension Bench Oblique Crunch (40% of bodyweight), Hanging Oblique Knee Raise (60% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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