V Hold

Muscles worked

Setup

1. Sit on the floor with your knees bent and feet flat on the ground, hip-width apart.
2. Place your hands lightly on the floor behind your hips or on the back of your thighs for initial support.
3. Engage your core and lean your torso back to a 45-degree angle, maintaining a straight spine and lifted chest.

How to do it

1. Lift your feet off the floor, keeping your knees bent at a 90-degree angle so your shins are parallel to the floor.
2. Extend your arms straight out in front of you, parallel to the ground, balancing on your sit bones.
3. Hold this position for the prescribed duration, breathing deeply and steadily through your nose and mouth.
4. Lower your feet back to the floor under control to finish the set.

Form checklist

• Keep your chest lifted and avoid rounding your shoulders or lower back.
• Maintain a neutral neck by looking slightly upward toward your toes.
• Ensure your core is braced 'tight' throughout the entire hold.
• Keep your shoulders pulled down and away from your ears.

Pro tips

• Focus on pulling your belly button toward your spine to engage the deep transverse abdominis.
• If you feel tension in your hip flexors, try to focus more on the 'crunch' sensation in your abs to shift the load.
• Imagine a string pulling your chest toward the ceiling to prevent your spine from collapsing.

Make it harder

• Slowly straighten your legs to a 45-degree angle to increase the lever length and core demand.
• Raise your arms toward the ceiling to shift your center of gravity and further challenge your stability.

Frequently asked

What muscles does the v hold work?

The v hold primarily targets the abs and obliques, and also works the erector spinae, glutes, and quadriceps as secondary muscles.

What equipment do you need for the v hold?

The v hold requires no equipment — just your body weight.

Is the v hold good for beginners?

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

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals