V-Up Hold

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended and arms reaching overhead.
2. Press your lower back into the floor to engage your deep core muscles.
3. Keep your feet together and point your toes forward.

How to do it

1. In one fluid motion, lift your legs and upper body off the floor simultaneously, balancing on your glutes and sit bones.
2. Reach your arms forward toward your shins, keeping them parallel to the ground and your legs straight.
3. Hold the 'V' position, maintaining a tall chest and breathing in short, controlled exhales.
4. Slowly lower your limbs back to the floor with control to complete the set.

Form checklist

• Keep your chest lifted and shoulders pulled back to avoid rounding the spine.
• Maintain straight legs with knees locked to fully engage the quadriceps and hip flexors.
• Ensure your neck stays neutral by looking toward your toes rather than tucking your chin.
• Keep your core braced tightly to prevent your lower back from arching.

Pro tips

• Squeeze your inner thighs together throughout the hold to create full-body tension and improve stability.
• Focus on the 'hollow body' sensation in the lower abs to ensure the rectus abdominis is doing the work rather than just the hip flexors.

Make it harder

• Lower your legs and torso closer to the floor to create a wider, more challenging angle.
• Hold a light medicine ball or dumbbell between your hands to increase the resistance on the upper abs.

Frequently asked

What muscles does the v-up hold work?

The v-up hold primarily targets the abs and obliques, and also works the serratus anterior as secondary muscles.

What equipment do you need for the v-up hold?

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

Is the v-up hold good for beginners?

The v-up hold is rated advanced. 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