V-Up With Clap

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 firmly into the floor to engage your deep core and eliminate any arch.
3. Keep your feet together, toes pointed, and your gaze directed slightly upward.

How to do it

1. Simultaneously lift your torso and legs off the floor to form a 'V' shape, exhaling sharply as you fold upward.
2. At the peak of the movement, reach behind your thighs and clap your hands together to ensure full trunk flexion.
3. Inhale as you lower your torso and legs back toward the floor with a controlled 2-second tempo.
4. Stop just before your hands and heels touch the ground to maintain constant tension on the abdominals.

Form checklist

• Keep your legs as straight as possible throughout the entire movement.
• Ensure your shoulder blades and legs lift off the floor at the same time.
• Avoid using momentum or swinging your arms to pull yourself up.
• Maintain a neutral neck position by looking toward your toes rather than tucking your chin.

Pro tips

• Focus on 'closing the book' by bringing your chest and knees toward each other equally to maximize rectus abdominis engagement.
• Pause for a split second at the top of the 'V' during the clap to emphasize the peak contraction of the obliques and serratus.

Make it harder

• Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.
• Perform the movement with ankle weights to significantly increase the demand on the lower abs and hip flexors.

Frequently asked

What muscles does the v-up with clap work?

The v-up with clap primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the v-up with clap?

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

Is the v-up with clap good for beginners?

The v-up with clap 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