# V-Up

A bodyweight trunk flexion exercise targeting the abs and hip flexors. Used to build midline strength and coordination through a full folded position.

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

## Muscles worked

- Abs: 10/10
- Hip flexors: 7/10

## How to do the V-Up

1. Lie on your back, legs straight, arms extended above you.
2. Lift your torso and legs together, reaching your hands toward your feet.
3. Continue rising until your body makes a V-shape, folding at your hips.
4. Slowly lower your torso and legs together, returning to the starting position.
5. Lower your torso and legs together without arching your lower back.

### Full technique — 6 steps

1. Lie flat on your back with legs straight and arms extended overhead.
2. Press your lower back toward the floor and straighten your knees.
3. Lift your torso and legs together, reaching your hands toward your feet.
4. Fold at the hips until your body forms a V at the top.
5. Lower your torso and legs together until shoulders and heels return near the floor.
6. Reset with arms overhead before starting the next repetition.

## Common mistakes

- Swinging arms for momentum
- Bending knees on the way up
- Lowering legs faster than torso
- Arching hard through lower back

## Form cues

- Lift with abs first
- Keep knees straight
- Reach toward your toes
- Lower together, not separately

## How much to do

- **Muscle growth** (good fit): 3–4 sets of 8–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 1 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.

- **Cable machine**: [Cable Crunch](https://seto.fit/exercises/cable-crunch/)
- **Machine**: [Seated Ab Machine](https://seto.fit/exercises/seated-ab-machine/)
- **Medicine ball**: [Medicine Ball Straight Arm Crunch](https://seto.fit/exercises/medicine-ball-straight-arm-crunch/), [Medicine Ball Toe Touch Crunch](https://seto.fit/exercises/medicine-ball-toe-touch-crunch/)
- **Dumbbells**: [Dumbbell Decline Sit-Up](https://seto.fit/exercises/dumbbell-decline-sit-up/), [Dumbbell Straight Arm Crunch](https://seto.fit/exercises/dumbbell-straight-arm-crunch/)

## 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: [Reverse Crunch](https://seto.fit/exercises/reverse-crunch/) — 25% of bodyweight
- Easier: [Lying Leg Raise](https://seto.fit/exercises/lying-leg-raise/) — 30% of bodyweight
- **This exercise: V-Up — 50% of bodyweight**
- Harder: [Hanging Leg Raise](https://seto.fit/exercises/hanging-leg-raise/) — 75% of bodyweight

## Quick answers

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

Primary: Abs 10/10. Also works: Hip flexors 7/10.

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

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

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

Muscle growth: 3–4 sets of 8–15 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 V-Up?

Cable machine: Cable Crunch. Machine: Seated Ab Machine. Medicine ball: Medicine Ball Straight Arm Crunch, Medicine Ball Toe Touch Crunch. Dumbbells: Dumbbell Decline Sit-Up, Dumbbell Straight Arm Crunch.

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

Lying Leg Raise (30% of bodyweight), Reverse Crunch (25% of bodyweight).

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

Hanging Leg Raise (75% of bodyweight).

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

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/