Band V Up

Muscles worked

Setup

1. Secure a light-to-medium resistance band to the bottom of a power rack.
2. Lie on your back on a mat facing away from the rack, gripping the band with both hands.
3. Position yourself far enough from the rack so the band is taut when your arms are fully extended overhead.
4. Extend your legs straight out and keep your heels slightly off the floor to engage the lower abs.

How to do it

1. Exhale forcefully as you simultaneously lift your torso and legs off the ground, reaching your hands toward your toes to form a 'V' shape.
2. Pull against the band's resistance, keeping your arms and legs as straight as possible throughout the movement.
3. Inhale as you slowly lower your torso and legs back to the starting position, maintaining control against the band's tension.
4. Maintain a controlled 2-1-2 tempo (2 seconds up, 1 second hold, 2 seconds down).

Form checklist

• Keep your lower back pressed firmly into the mat at the start of each repetition.
• Ensure your upper body and lower body rise and fall at the same rate.
• Keep your chin slightly tucked toward your chest to avoid neck strain.
• Avoid letting the band snap your arms back; resist the pull during the lowering phase.

Pro tips

• Focus on 'closing the gap' between your ribcage and your pelvis to maximize abdominal shortening.
• Pause for a full second at the top of the 'V' to fight the peak resistance of the band.
• Visualize pulling your belly button toward your spine to ensure deep transverse abdominis engagement.

Make it harder

• Increase the resistance of the band or move further away from the anchor point.
• Hold a light medicine ball between your feet to add weight to the lower extremity portion of the movement.

Frequently asked

What muscles does the band v up work?

The band v up primarily targets the abs and obliques, and also works the lats, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the band v up?

The band v up uses resistance band.

Is the band v up good for beginners?

The band v up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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