Smart Workout Diary

V-Up

The V-up is a bodyweight abdominal exercise performed lying on your back and raising the legs and torso together to form a V shape. It primarily trains the rectus abdominis, especially through trunk flexion and pelvic control, while the hip flexors assist. It supports core strength, body control, and abdominal endurance.

Demonstration

V-Up — demonstration 1
V-Up — demonstration 2

Instructions

  1. Start lying on your back with your legs straight and together, arms extended overhead, and your lower back gently pressed toward the floor.
  2. Brace your abdomen and keep your neck relaxed as you prepare to move; look generally upward rather than tucking your chin hard toward your chest.
  3. Exhale and lift your torso and straight legs at the same time, reaching your hands toward your feet or shins to create a V shape.
  4. Control the top position without jerking or rounding forcefully through the neck. Keep the legs together and use the abdominal muscles to control the pelvis.
  5. Inhale and lower slowly until your shoulders, arms, and legs return close to the floor. Maintain control rather than dropping your limbs.
  6. Repeat for controlled repetitions, stopping or reducing the range of motion if you cannot keep the movement smooth and your lower back controlled.
Muscle Group
Abs
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Use a manageable range of motion. Reaching to the shins rather than the toes is appropriate if straight-leg control is limited.
  2. Avoid momentum. Move the torso and legs together instead of swinging the arms or kicking the legs upward.
  3. Keep the lower back controlled. If it arches sharply as you lower, stop higher above the floor or bend the knees slightly.
  4. Breathe steadily. Exhale during the lift and inhale during the controlled descent.
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