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Core Bodyweight Intermediate Video

How to do the V-Up

Primary: Core, Hip Flexors · also works Obliques, Quads. Also called: jackknife sit up, v sit up.

Demo video: V-Up · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Lie on your back with arms extended overhead and legs straight.

  2. 2

    Brace your core and press your lower back toward the floor.

  3. 3

    Lift your legs and torso at the same time, reaching your hands toward your feet.

  4. 4

    Pause at the top in a V shape.

  5. 5

    Lower under control and repeat.

Coaching cues

  • Lift arms and legs together
  • Reach for the toes
  • Control the descent

Common mistakes

  • Using momentum from the arms
  • Rounding the shoulders hard
  • Dropping to the floor between reps

Sets, reps and where it fits

Muscle

3–4 × 8–15

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: moderate Home-friendly

V-Up alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Hollow Body HoldBodyweight · intermediate Lying Leg RaiseBodyweight · beginner Toe Touch CrunchBodyweight · beginner CrunchBodyweight · beginner Bicycle CrunchBodyweight · beginner Bird DogBodyweight · beginner

Frequently asked questions

What muscles does the V-Up work?

Primary: Core, Hip Flexors. Secondary: Core, Hip Flexors, Obliques, Quads

How many sets and reps of V-Up should I do?

For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the V-Up?

Same movement pattern, different equipment: Hollow Body Hold, Lying Leg Raise, Toe Touch Crunch, Crunch, Bicycle Crunch, Bird Dog.

Is the V-Up good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.