Ben Knee v Sit Up Beginner
The bent knee V sit-up beginner is a bodyweight core exercise targeting the abdominals. It involves simultaneously raising the torso and bent knees to form a V shape, making it an accessible entry-level variation of the V sit-up.
How to do it
- Lie flat on your back with your knees bent and feet flat on the ground.
- Extend your arms straight along your sides.
- Engaging your core, simultaneously lift your upper body and bring your knees toward your chest.
- Hold the V position for a moment, balancing on your tailbone.
- Slowly lower your upper body and feet back to the starting position and repeat.
Form cues
- Keep your lower back gently pressed into the floor before you begin.
- Breathe out as you lift your upper body and knees together.
- Balance briefly on your tailbone at the top of the movement.
- Lower down with control rather than dropping quickly.
Breathing: Exhale as you lift your torso and knees toward each other. Inhale slowly as you return to the starting position on the floor.
Common mistakes
- Using momentum to swing up, which reduces muscle engagement and strains the neck.
- Holding your breath, which raises blood pressure and makes the core harder to control.
- Lifting your feet too high or straightening your legs too early, which compromises the beginner V shape.
Muscles worked
Primary: abs. Secondary: hip flexors, obliques.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 seconds
Lose weight
3 sets x 12-15 reps, rest 45 seconds
Build muscle
3 sets x 8-12 reps, rest 60 seconds
Easier, harder & alternatives
Take care if…
- If you feel sharp or unusual discomfort in your lower back, ease off and choose a gentler core option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my lower back?
You should primarily feel your abdominals working. If you feel strain in your lower back, lower your range of motion or rest for a moment.
How often can I do bent knee V sit-ups?
2 to 3 times a week is plenty for beginners to allow adequate recovery for the core muscles.
What if I cannot balance on my tailbone?
That is completely normal for beginners. Focus on a smaller range of motion where your feet and shoulders stay closer to the floor until your balance improves.