How to do the V-Up
- Lie on your back, legs straight, arms extended above you.
- Lift your torso and legs together, reaching your hands toward your feet.
- Continue rising until your body makes a V-shape, folding at your hips.
- Slowly lower your torso and legs together, returning to the starting position.
- Lower your torso and legs together without arching your lower back.
Full technique — 6 steps
- Lie flat on your back with legs straight and arms extended overhead.
- Press your lower back toward the floor and straighten your knees.
- Lift your torso and legs together, reaching your hands toward your feet.
- Fold at the hips until your body forms a V at the top.
- Lower your torso and legs together until shoulders and heels return near the floor.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Cable Crunch Easier
Machine
- Seated Ab Machine Easier
Medicine ball
Dumbbells
- Dumbbell Decline Sit-Up Easier
- Dumbbell Straight Arm Crunch 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 Reverse Crunch
- Easier Lying Leg Raise
- This exercise V-Up
- Harder Hanging Leg Raise
Too hard for now? Start with the Lying Leg Raise.
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).
