Core · Spinal flexion
V-ups
V-ups are a bodyweight core exercise where you lift your straight legs and torso at the same time to meet in a V shape. They train both the upper and lower abs and the hip flexors, and they are a good progression from reverse crunches and leg raises.
Also known as: V-sits, Jackknife sit-ups, Pike crunches
- Muscle group
- Core
- Movement pattern
- Spinal flexion
- Type
- Isolation
- Equipment
- Bodyweight, Mat
- Difficulty
- Intermediate
What muscles does the v-ups work?
Primary movers
- Rectus abdominis
- Hip flexors
Assisting muscles
- Obliques
- Transverse abdominis
- Quadriceps
The rectus abdominis flexes the spine as your torso rises while the hip flexors lift your legs. Both ends of the abs work at the same time, which is why the exercise feels so demanding.
The obliques and transverse abdominis stabilise the trunk and help you control the lowering.
The quadriceps keep your knees straight, and tight hamstrings can limit how far your legs rise. Bending the knees slightly is a valid adjustment.
The risk is a swinging, momentum-driven rep. Keep the lowering slow so the abs do the work.
How to do the v-ups
Setup
- 1
Lie flat on your back with your legs straight and your arms extended overhead.
- 2
Brace your core and press your lower back into the floor.
- 3
Keep your legs together.
- 4
Place a mat under your lower back if the floor is hard.
Execution
- 1
Lift your arms, shoulders and straight legs off the floor at the same time.
- 2
Reach your hands toward your feet so your body forms a V.
- 3
Balance briefly on your glutes.
- 4
Lower your upper body and legs slowly back to the floor.
- 5
Exhale as you fold up.
Common v-ups mistakes
Swinging the arms
Momentum throws your body up and the abs do less work.
The fix: Lift with your abs and keep the arm reach controlled.
Bending the knees a lot
It shortens the lever and makes the exercise much easier.
The fix: Keep your legs as straight as you can.
Crashing back down
You lose the lowering phase, the part that builds control.
The fix: Lower slowly in about two seconds.
Arching the lower back
The lower back takes the load.
The fix: Keep your lower back pressed down as you lower.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Core strength | 3 | 8–12 | Bodyweight | 60 s |
| Endurance | 3 | 12–20 | Bodyweight, steady tempo | 45–60 s |
| Beginner | 2–3 | 5–8 | Bent knees or one leg at a time | 60 s |
V-ups fit at the end of a lower-body or full-body workout. Start with a version that keeps your knees bent and work toward straight legs.
Running the v-ups in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayV-ups variations and alternatives
Reverse Crunch
EasierTrains the lower abs with a shorter lever.
Leg Raises
EasierThe leg half of the movement.
Crunches
AlternativeThe upper-body half of the movement.
Hollow Body Hold
AlternativeA static core hold with the same shape.
Toes to Bar
HarderAn advanced hanging version.
Frequently asked questions
Are V-ups good for abs?
Yes. They train the upper and lower abs and the hip flexors together.
Why do V-ups hurt my lower back?
Usually the back is arching or you are swinging. Slow down and keep your lower back pressed down.
How many V-ups should I do?
Three sets of 8 to 12 reps with control.
What is an easier version?
Bend your knees or lift one leg at a time.
Hercules tracks every v-ups you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play