# Landmine V-Sit Hold

An isometric V-sit hold on the floor with straight legs raised and the loaded end of a landmine bar held at your chest with bent arms. Trains the abs to hold the trunk up against the load.

- Intermediate · Isometric
- Equipment: Barbell, Landmine attachment
- HD video: https://media.seto.fit/exercises/landmine-hollow-hold/video/male.mp4
- HTML: https://seto.fit/exercises/landmine-v-sit-hold/

## Muscles worked

- Abs: 9/10
- Obliques: 6/10
- Lower back: 3/10

## How to do the Landmine V-Sit Hold

1. Sit facing the landmine, holding the bar end with both hands.
2. Lean back, holding the bar end at your chest with bent arms.
3. Raise your straight legs together into a V shape.
4. Hold the position as long as you can, breathing calmly.

### Full technique — 6 steps

1. Set a barbell in a landmine attachment and sit on the floor facing the anchor.
2. Grip the end of the bar beyond the plate with both hands.
3. Lean your torso back and hold the bar end at your chest with your elbows bent.
4. Raise both legs straight and together until your body forms a V.
5. Hold the position while breathing steadily and keeping the ribs from flaring upward.
6. Lower your legs and return the bar to the floor before resting.

## Common mistakes

- Bending the knees to stay up
- Rounding the lower back
- Letting ribs flare excessively
- Bar drifting away from chest
- Shrugging shoulders toward ears

## Form cues

- Keep knees straight
- Keep ribs down
- Bar stays at chest
- Lift from the abs

## How much to do

- **Strength**: 3–4 sets of 15–25 reps · rest 1 min 30 s · 2 reps in reserve
- **Muscle growth**: 3–4 sets of 20–40 reps · rest 1 min · 2–3 reps in reserve
- **Endurance** (good fit): 2–3 sets of 30–60 reps · rest 45 s · 3–4 reps in reserve

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.

- **No equipment**: [Single Leg Plank](https://seto.fit/exercises/single-leg-plank/)

## 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: [Plank](https://seto.fit/exercises/plank/) — 30% of bodyweight
- Easier: [Medicine Ball Overhead Boat Hold](https://seto.fit/exercises/medicine-ball-overhead-boat-hold/) — 45% of bodyweight
- **This exercise: Landmine V-Sit Hold — 50% of bodyweight**
- Harder: [Long Lever Plank](https://seto.fit/exercises/long-lever-plank/) — 55% of bodyweight
- Harder: [Pilates Control Balance](https://seto.fit/exercises/pilates-control-balance/) — 60% of bodyweight

## Quick answers

### What muscles does the Landmine V-Sit Hold work?

Primary: Abs 9/10. Also works: Obliques 6/10, Lower back 3/10.

### When should I do the Landmine V-Sit Hold in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

### How many sets and reps of the Landmine V-Sit Hold?

Strength: 3–4 sets of 15–25 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 20–40 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Landmine V-Sit Hold?

No equipment: Single Leg Plank.

### What is an easier version of the Landmine V-Sit Hold?

Medicine Ball Overhead Boat Hold (45% of bodyweight), Plank (30% of bodyweight).

### What is a harder version of the Landmine V-Sit Hold?

Long Lever Plank (55% of bodyweight), Pilates Control Balance (60% of bodyweight).

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

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