V-Ups: Form and Easier Progressions
V-ups are a tough full-ab exercise. If you can't do one cleanly yet, these progressions will get you there.
A V-up is an ab exercise where you lie flat, then lift your straight legs and torso at the same time so your hands meet your feet at the top, forming a V shape. It trains your whole rectus abdominis, plus your hip flexors, and demands a lot of control. Most people can't do clean V-ups right away, and that's normal: the long levers make it one of the harder bodyweight ab moves.
The good news is that it breaks down into easy steps. This guide covers proper form, the mistakes to avoid, and a progression you can follow from your first tuck-up to strict V-ups.
What V-ups work
V-ups combine two movements: a crunch (ribs toward pelvis) and a leg raise (pelvis and legs toward ribs). That means they hit both the upper and lower portions of the rectus abdominis in one rep. Your hip flexors work hard to lift the legs, and your obliques and deep core help stabilize.
Because both ends move at once, V-ups also train coordination and body control. They show up a lot in gymnastics and calisthenics for that reason.
How to do a V-up
- Lie on your back with legs straight and arms extended overhead, a few inches off the floor.
- Brace your core and press your lower back gently into the floor.
- Exhale and lift your arms, head, shoulders and straight legs at the same time.
- Reach your hands toward your toes, balancing on your glutes at the top. Your body should form a V.
- Lower slowly, with control, back to the start. Try not to crash down.
- Pause briefly with your shoulders and heels hovering, then repeat.
Aim for a smooth 1-2 seconds up and 2-3 seconds down. If you have to fling your arms to get up, start with an easier progression.
Common mistakes
Using momentum
Swinging your arms hard to throw yourself up is the most common cheat. It gets you to the top but takes your abs out of the movement. If you need a swing, you're not ready for full V-ups yet.
Bending the knees halfway
Knees creeping into a bend is your body's way of shortening the lever. That's fine if you mean to do tuck-ups. For true V-ups, keep the legs as straight as your hamstring flexibility allows.
Arching the lower back at the bottom
When your legs are long and low, the lower back wants to lift off the floor. Keep a slight posterior pelvic tilt and stop the lowering phase a few inches above the floor if needed.
Crashing down
Dropping back to the floor wastes the lowering phase, which is where much of the strength gain happens. Lower under control.
Straining the neck
Keep your chin slightly tucked and your neck in line with your torso. Lead with your chest, not your head.
V-up progressions
Work through these in order. Move on when you can do 3 sets at the top of the rep range with good control.
| Step | Exercise | Sets x reps |
|---|---|---|
| 1 | Dead bug | 3 x 8 per side |
| 2 | Hollow body hold, knees bent | 3 x 20-30 seconds |
| 3 | Tuck-up (knees and chest meet) | 3 x 8-12 |
| 4 | Single-leg V-up (alternating legs) | 3 x 6-10 per side |
| 5 | V-up with slightly bent knees | 3 x 6-10 |
| 6 | Full V-up | 3 x 6-12 |
| 7 | Slow V-up with 2-second hold at the top | 3 x 5-8 |
Why the hollow body hold matters
The bottom position of a V-up is basically a hollow body hold. If you can't hold a hollow position with your back flat, every V-up will start with an arched back. Spend time here before moving on.
Tuck-ups
Tuck-ups are V-ups with bent knees. You bring your chest and knees together at the top. They teach you to move both ends of your body at once without the long lever.
Single-leg V-ups
One leg stays on the floor while the other rises with your torso. This halves the load and lets you build the pattern with straight legs.
How to fit V-ups into your training
V-ups work well as the first exercise in an ab session, when you have the most control. A sample session:
- V-up (or your current progression): 3 x 6-10
- Reverse crunch: 3 x 10-15
- Side plank: 2 x 30-45 seconds per side
Do this two or three times a week. Use the plank timer to keep your side planks honest. If you'd like a routine generated around your level and equipment, try the ab workout generator.
Once full V-ups get easy for 12-15 reps, you can hold a light dumbbell or ball in your hands, or slow down the tempo further. Our guide to progressive overload for abs has more ideas for making exercises harder over time.
V-ups vs other ab exercises
| Exercise | Main emphasis | Difficulty |
|---|---|---|
| Crunch | Upper rectus abdominis | Easy |
| Reverse crunch | Lower rectus abdominis | Easy to moderate |
| V-up | Whole rectus abdominis plus hip flexors | Moderate to hard |
| Hanging leg raise | Lower abs, hip flexors, grip | Hard |
| Ab wheel rollout | Anti-extension, whole core | Moderate to hard |
V-ups are a good bodyweight option when you have no equipment and want something harder than crunches.
Will V-ups give you a six pack?
They'll strengthen your abs, but visible abs depend mostly on body fat. Even perfect V-ups won't show if a layer of fat covers the muscle. Pair your training with a moderate calorie deficit and enough protein. The body fat calculator can give you a rough sense of where you are now.
Safety notes
V-ups put a lot of load on the hip flexors and can tug on the lower back if your core can't control the position. If you feel back pain, stop and go back a progression. If you're pregnant, postpartum, have diastasis recti, a hernia or existing back problems, check with a doctor or physical therapist before doing V-ups.
Where AbShred fits
AbShred is an upcoming iPhone app that scores Upper Abs, Lower Abs and four other zones from one photo, then builds a weekly ab plan that starts with your weakest zone, with exercise demos. It's an AI estimate for fitness motivation, not a medical measurement. Join the waitlist at abshred.com.
FAQ
Why can't I do a V-up?
Usually it's one of three things: not enough ab strength to lift both ends at once, tight hamstrings that make straight legs hard, or a lack of control in the hollow position. Work through tuck-ups and single-leg V-ups first.
How many V-ups should I do?
Three sets of 6-12 controlled reps is a good target. If you can do more than 15 easily, slow down or add a light weight.
Are V-ups better than crunches?
They're harder and train more of the rectus abdominis in one rep, but crunches are easier to load and progress. Both have a place in a balanced routine.
Do V-ups work lower abs?
Yes. The leg-raising half of the movement emphasizes the lower portion of the rectus abdominis, especially if you curl your pelvis slightly at the top.
Is it okay to bend my knees during V-ups?
Yes, if you need to. A slight bend is a fine stepping stone, and tight hamstrings make fully straight legs hard for many people. Over time, work toward straighter legs.