How to do the Landmine V-Sit Hold
- Sit facing the landmine, holding the bar end with both hands.
- Lean back, holding the bar end at your chest with bent arms.
- Raise your straight legs together into a V shape.
- Hold the position as long as you can, breathing calmly.
Full technique — 6 steps
- Set a barbell in a landmine attachment and sit on the floor facing the anchor.
- Grip the end of the bar beyond the plate with both hands.
- Lean your torso back and hold the bar end at your chest with your elbows bent.
- Raise both legs straight and together until your body forms a V.
- Hold the position while breathing steadily and keeping the ribs from flaring upward.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
No equipment
- Single Leg Plank Easier
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
- Easier Medicine Ball Overhead Boat Hold
- This exercise Landmine V-Sit Hold
- Harder Long Lever Plank
- Harder Pilates Control Balance
Too hard for now? Start with the Medicine Ball Overhead Boat Hold.
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).
