Discover our app

V-Up

A strong core provides your body with a stable, powerful base. This makes every action you take, from throwing to kicking, more effective. It also improves your balance, coordination, and stability.

The V-up is an excellent bodyweight movement that develops core strength. It is a dynamic exercise that targets the rectus abdominis, hip flexors, and obliques. The movement is suitable for beginner exercisers. Once you master the bodyweight version, you can increase intensity with the single-leg or dumbbell versions of the V-up.

This article provides a step-by-step guide to the V-up exercise and expert training tips. We’ll also offer set and rep guidance and programming tips for different workout splits.

How To Do

  1. Lie on your back with arms and legs extended and feet together. Reach your arms overhead to touch the floor above your head.
  2. Pull in your belly button as you hinge from the hips to bring your arm and feet into the air. Do not bend at the elbows or knees.
  3. Come up to form a V position with your body.
  4. Lower back to the start position, stopping short of contacting the ground with your hands and feet.
  5. Move directly to the next rep. 
  6. Breathe out as you come up; breathe in as you lower to the floor. Keep your eyes on the ceiling. Don’t tuck in your chin, as this may cause neck strain.

Fitness made for you

PT-designed routines and recipes.
Get real results without the high price tag.

Explore Now

Tips From Expert

  • Always engage your core muscles before initiating each rep to ensure proper spinal support and reduce the risk of lower back strain.
  • Perform the movement in a slow and controlled manner rather than using momentum, which can compromise form and increase the risk of injury.
  • Keep your arms and legs extended throughout the movement, but avoid locking your joints to maintain joint integrity and prevent unnecessary stress.
  • Maintain a neutral head and neck position by keeping your eyes on the ceiling, which helps prevent neck strain during the lift.
  • Avoid letting your hands or feet touch the ground between repetitions to keep tension on the core and prevent disengaging the abdominal muscles.

Optimal Sets and Reps

Here’s a set and rep guide for the V-up exercise based on four common workout objectives.

Training TypeSetsReps
Strength Training3–44–6
Hypertrophy3–48–12
Endurance Training3–415–20+
Power Training3–41–5
Optimal Sets & Reps of V-Up

How to Put in Your Workout Split

The V-up is a bodyweight exercise that engages the rectus abdominis, obliques, and hip flexors. It is an effective core exercise suitable for people of all fitness levels.

People following a push/pull/legs program should perform the V-up on their pull day. After you have completed your back and biceps pulling exercises, perform this exercise with other core exercises.

If you are following a split body part training workout, include the V-up with your core exercises. You should incorporate exercises for all parts of the core, including rectus abdominis, erector spinae (lower back), and obliques. These include hyperextensions, Russian twists, and crunches.

There are two ways to increase the intensity of the V-up. The first is to perform more repetitions. The second is to hold the top position of the movement, which is called an isometric hold.

The V-up can be done in a straight set style, where you perform your sets sequentially with a short rest between each set. It also works well as part of a circuit. This is where you do a series of exercises for the core, one after the other, with no rest. You then rest for a couple of minutes before repeating the circuit for a set number of rounds

Primary Muscle Groups

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Upper Rectus Abdominis

The rectus abdominis, otherwise known as the six-pack, covers the front of the torso beneath the chest. This flat muscle originates at the pubic bone and extends upwards to attach to the lower ribs. Its main job is to flex the spine by drawing the upper and lower body together. Overall, the rectus abdominis has a high muscle activation rate of up to 80% during the V-up exercise.

The rectus abdominis is separated into upper and lower portions by tendon-like structures called tendinous intersections. These intersections create the segmented appearance of the abs, which can vary in looks from person to person. . Some people naturally have six sections, while others may have eight. This number cannot be altered through training.

The upper rectus abdominis plays a significant role in the V-up exercise. When performing a V-up, you lie flat on your back and then, you lift your legs and torso. This action primarily engages the upper rectus abdominis, as it is responsible for lifting the torso off the ground.

Lower Rectus Abdominis

The lower rectus abdominis refers to the part of the abs below the navel. It is part of the rectus abdominis muscle. As a result, its function is the same as the upper abs: to draw the hips toward the ribcage. 

The lower abs contribute to the V-up exercise by lifting the legs.

Many people think they can lose body fat from the lower ab region by performing exercises like the V-up. Unfortunately, this is not the case. You cannot spot-reduce fat from a specific part of the body. Instead, you must create a caloric deficit to burn those fat calories. Do this with cardio exercise and a reduced-calorie diet.

Secondary Muscle Groups

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Iliopsoas

Muscles starting at your back, moving through your pelvis connecting just below your groin.

Obliques

The oblique muscles consist of two parts: the internal and external obliques. The external obliques are visible in those who perform oblique exercises and have low body fat levels. However, internal obliques lie underneath the external obliques and are not visible. These muscles attach to the ribs, sides of the pelvis, rectus abdominis, and pubic bone.

The primary role of the obliques is to flex the spine laterally. This translates to enabling side-bending movements. They also play a crucial role in torso rotation. Additionally, the internal and external obliques help with the upper body's forward flexion. This is their role in the V-up.

When performing a V-up, both sets of obliques engage to stabilize and control the movement. Their muscle activation rate is considerable during this exercise: 52% for the internal oblique and 66% for the external oblique.

Iliopsoas

The iliopsoas muscle group is made up of two muscles: the iliacus and the psoas major. The iliacus originates from the inner surface of the pelvis and attaches to the upper portion of the femur (thigh bone). The psoas major starts at the lumbar vertebrae of the spine and also connects to the femur.

The main function of the iliopsoas is hip flexion, which involves raising the thighs toward the torso. This muscle group is significantly engaged during the bodyweight V-up exercise, where hip flexion is a key movement.

The iliopsoas also helps stabilize the pelvis and lower back, ensuring proper form and reducing the risk of injury.

Quadriceps

The quadriceps is a four-part muscle group on the front of the thigh. It comprises the vastus lateralis, rectus femoris, vastus medialis, and vastus intermedius. The vastus lateralis, rectus femoris, and vastus medialis are visible with low body fat. The vastus intermedius lies beneath them and cannot be seen.

The primary role of the quadriceps is to straighten, or extend, the knee. During the V-up exercise, the rectus femoris contributes to hip flexion, helping lift the legs toward the torso. The quadriceps also work to keep the legs straight and stabilize the knee joint throughout the movement.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Sit-Up

Dead Bug

Plank

Mountain Climber

Hanging Leg Raise

Flutter Kick

Scissor Kick

Plank Shoulder Tap

Leg Raise

Bicycle Crunch

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Kneeling Cable Crunch

Standing Ab Wheel Rollout

Dumbbell V-Up

Kneeling Ab Wheel Rollout

Renegade Rows

Kettlebell Plank Drag

Kettlebell Around The World

Who Should Do?

Athletes

The stronger an athlete’s core, the more effectively they will be able to transfer force through their torso. It will allow them to throw, kick, and punch with greater explosive energy. Soccer players, gymnasts, and martial artists are just a few examples of athletes who should include V-ups in their core training regimen. 

The V-up also increases an athlete’s stability and balance. This reduces injury risk when training and competing.

Fitness Enthusiasts

The V-up is an excellent choice for those looking to improve their overall fitness. By increasing core strength and stability, fitness enthusiasts will get greater spinal support. This will improve posture and reduce their risk of lower back pain.

The V-up will also help people increase their functional performance in everyday tasks. Strong and stable core muscles make everyday tasks like bending over, lifting an object, and twisting safer and easier.

This exercise targets core strength, which is essential for maintaining proper posture and supporting the spine. This reduces the risk of lower back pain.

Seniors

A strong core promotes balance and coordination and reduces falls in seniors. By including the V-up in their upper ab workouts, seniors can strengthen their core muscles, enhancing stability, balance, and coordination. As a result, they will be better able to carry out everyday tasks like walking, lifting, and bending.

As seniors build core strength, they experience better spinal support and reduced back pain, contributing to overall independence. 

Who Should Not Do?

People With Shoulder Instability

The V-up exercise involves extending your arms to a full extension beyond your head in a reclined position. This requires healthy shoulders that allow for a full range of motion. For people who suffer from shoulder instability, this exercise might worsen their condition. Trying to do it with this limitation may lead to improper alignment and an increased risk of dislocation.

If you suffer from shoulder instability, we recommend core exercises that do not require extending your arms overhead. Examples are crunches, cable side bends, and lying leg raises. 

People With Tight Hip Flexors

The V-up requires hip flexion to bring the lower body off the floor. If you have a problem with hip flexor tightness, this may be painful, difficult, or impossible for you. You should replace V-ups with exercises that don’t require hip flexion, such as crunches and Russian twists. You may also benefit from gentle hip flexor stretches and ab stretches.

Benefits Of The V-Up

Enhances Core Strength

The V-up exercise helps strengthen the core muscles. Through dynamic movement, it directly engages the rectus abdominis and hip flexors. Holding the top position of the exercise also increases isometric strength. 

Doing this exercise regularly will increase the strength of your core. 

Improves Balance And Stability 

The V-up exercise simultaneously lifts your upper and lower body from the floor. This requires a lot of balance and stability, forcing the body’s stabilizer muscles into action. Regularly doing this exercise will increase your bodily awareness, coordination, and stability.

Supports Lower Back Health 

The dumbbell V-up strengthens the muscles surrounding and supporting your spine. It guides and supports the spinal column, helping keep your spine aligned and reducing lower back strain. 

To keep your torso stable during the V-up exercise, your erector spinae muscles need to be engaged. These muscles are located on either side of the spine in your lower back. Their activation builds up the strength, which acts as a support to the spinal column. It helps keep your spine properly aligned, therefore helping to prevent a rounded back. Strong abdominal muscles also help keep the spine in a neutral position. They enhance core stability, keeping the center of the body tight and properly aligned.

Frequently Asked Questions

Are V-ups effective?

Yes, the V-up is an effective exercise for developing core strength and stability. It fully engages the abdominals, with an emphasis on the upper abs. This exercise also engages the obliques, iliopsoas, and quadriceps.

Can V-ups reduce belly fat?

No, V-ups will not reduce belly fat. To get rid of fat, you need to create a calorie deficit. The best way to do this is with cardio exercise and a reduced-calorie diet.

Do V-ups burn calories?

Yes, V-ups do burn calories. However, the caloric burn from this exercise is quite minimal compared to cardiovascular exercise such as running or using a rowing machine.

How to make V-ups harder?

To make the V-up harder, you can perform the exercise with one arm and leg at a time. Another way to make the exercise more challenging is to hold a dumbbell in your hands.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Ludwig Rappelt, Micke, F., Held, S., Dörmann, U., Heinz Kleinöder and Donath, L. (2023). Effects of Four Weeks of Static vs. Dynamic Bodyweight Exercises with Whole-Body Electromyostimulation on Jump and Strength Performance: A Two-Armed, Randomized, Controlled Trial. Journal of sports science and medicine, [online] pp.226–234. doi:https://doi.org/10.52082/jssm.2023.226.
  2. Schoenfeld, B.J., Grgic, J., Van, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), pp.32–32. doi:https://doi.org/10.3390/sports9020032.
  3. Ramos-Campo, D.J., Benito-Peinado, P.J., Andreu-Caravaca, L., Rojo-Tirado, M.A. and Rubio-Arias, J.Á. (2024). Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis. Journal of strength and conditioning research, [online] 38(7), pp.1330–1340. doi:https://doi.org/10.1519/jsc.0000000000004774.
  4. Grgic, J., Lazinica, B., Pavle Mikulić and Schoenfeld, B.J. (2017). The effects of short versus long inter-set rest intervals in resistance training on measures of muscle… [online] ResearchGate. Available at: https://www.researchgate.net/publication/317832672_The_effects_of_short_versus_long_inter-set_rest_intervals_in_resistance_training_on_measures_of_muscle_hypertrophy_A_systematic_review.
  5. Oliva-Lozano, J.M. and Muyor, J.M. (2020). Core Muscle Activity during Physical Fitness Exercises: A Systematic Review. International journal of environmental research and public health/International journal of environmental research and public health, [online] 17(12), pp.4306–4306. doi:https://doi.org/10.3390/ijerph17124306.
  6. Broyles, J.M., Schuenke, M.D., Patel, S.R., Vail, C.M., Broyles, H.V. and A Lee Dellon (2018). Defining the Anatomy of the Tendinous Intersections of the Rectus Abdominis Muscle and Their Clinical Implications in Functional Muscle Neurotization. Annals of plastic surgery, [online] 80(1), pp.50–53. doi:https://doi.org/10.1097/sap.0000000000001193.
  7. Ramírez-Campillo, R., Andrade, D.C., Campos-Jara, C., Henríquez-Olguín, C., Cristian Alvarez-Lepín and Izquierdo, M. (2013). Regional Fat Changes Induced by Localized Muscle Endurance Resistance Training. Journal of strength and conditioning research, [online] 27(8), pp.2219–2224. doi:https://doi.org/10.1519/jsc.0b013e31827e8681.
  8. Oliva-Lozano, J.M. and Muyor, J.M. (2020). Core Muscle Activity during Physical Fitness Exercises: A Systematic Review. International journal of environmental research and public health/International journal of environmental research and public health, [online] 17(12), pp.4306–4306. doi:https://doi.org/10.3390/ijerph17124306.
  9. Bordoni, B. and Varacallo, M. (2023). Anatomy, Bony Pelvis and Lower Limb, Iliopsoas Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK531508/.
  10. Bordoni, B. and Varacallo, M. (2023). Anatomy, Bony Pelvis and Lower Limb: Thigh Quadriceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK513334/.
  11. Saeterbakken, A.H., Stien, N., Andersen, V., Scott, S., Cumming, K.T., Behm, D.G., Urs Granacher and Olaf Prieske (2022). The Effects of Trunk Muscle Training on Physical Fitness and Sport-Specific Performance in Young and Adult Athletes: A Systematic Review and Meta-Analysis. Sports medicine, [online] 52(7), pp.1599–1622. doi:https://doi.org/10.1007/s40279-021-01637-0.
  12. Hibbs, A.E., Thompson, K.G., French, D., Wrigley, A. and Spears, I. (2008). Optimizing Performance by Improving Core Stability and Core Strength. Sports medicine, [online] 38(12), pp.995–1008. doi:https://doi.org/10.2165/00007256-200838120-00004.
  13. Urs Granacher, Gollhofer, A., Tibor Hortobágyi, Kressig, R.W. and Muehlbauer, T. (2013). The Importance of Trunk Muscle Strength for Balance, Functional Performance, and Fall Prevention in Seniors: A Systematic Review. Sports medicine, [online] 43(7), pp.627–641. doi:https://doi.org/10.1007/s40279-013-0041-1.
  14. Stokes, D.J., McCarthy, T.P. and Frank, R.M. (2023). Physical Therapy for the Treatment of Shoulder Instability. Physical medicine and rehabilitation clinics of North America, [online] 34(2), pp.393–408. doi:https://doi.org/10.1016/j.pmr.2022.12.006.
  15. James, L.P., Weakley, J., Comfort, P. and Huynh, M. (2024). The Relationship Between Isometric and Dynamic Strength Following Resistance Training: A Systematic Review, Meta-Analysis, and Level of Agreement. International journal of sports physiology and performance, [online] 19(1), pp.2–12. doi:https://doi.org/10.1123/ijspp.2023-0066.
  16. Hsu, S.-L., Oda, H., Saya Shirahata, Watanabe, M. and Sasaki, M. (2018). Effects of core strength training on core stability. Journal of physical therapy science, [online] 30(8), pp.1014–1018. doi:https://doi.org/10.1589/jpts.30.1014.

0 Comments

Cancel

Download App For Free!

Join thousands starting their fitness journey with expert guidance, personalized plans – No fees, no limits, just results!

Explore Now

Download now and start achieving your fitness goals for free!

Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement

0
    Your Cart
    Your cart is emptyReturn to Shop
    Continue Shopping