Exercise guide
Alternating Leg V Up
- Intermediate
- Compound
- Rep-based
- Waist
The alternating leg V-up is a dynamic core exercise that isolates the rectus abdominis and obliques while improving hip flexor strength and coordination. By lifting one leg at a time, it reduces lower back strain compared to the standard V-up while maintaining high muscular tension.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your legs fully extended and feet together.
- Extend your arms straight overhead, resting them on the floor.
- Press your lower back into the mat and engage your core to eliminate any arch in your spine.
How to do it
- Exhale as you simultaneously lift your right leg and your entire upper body off the floor, reaching both hands toward your right toes.
- Pivot on your sit-bones to form a 'V' shape at the top of the movement, keeping your arms and legs straight.
- Inhale as you slowly lower your torso and leg back to the starting position with a controlled 2-second tempo.
- Repeat the movement using your left leg, alternating sides for each repetition.
Form checklist
- Keep your legs as straight as possible throughout the movement.
- Ensure your shoulder blades clear the floor entirely at the peak of the contraction.
- Avoid using momentum or swinging your arms to pull yourself up.
- Keep your neck neutral and gaze toward your feet to avoid straining the cervical spine.
Pro tips
- Focus on 'folding' at the hips rather than just reaching with your arms to ensure the deep core is doing the work.
- For better oblique engagement, slightly rotate your torso toward the lifting leg at the top of the rep.
Make it harder
- Keep both heels hovering 2 inches off the floor between reps to maintain constant tension on the lower abs.
- Hold a light dumbbell or medicine ball with both hands to increase the load on the upper abdominals.
Frequently asked
- What muscles does the alternating leg v up work?
- The alternating leg v up primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.
- What equipment do you need for the alternating leg v up?
- The alternating leg v up requires no equipment — just your body weight.
- Is the alternating leg v up good for beginners?
- The alternating leg v up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.