V Sit Hold
The V sit hold is an isometric bodyweight core exercise targeting the abs. Sustaining the V position by balancing on the tailbone with straight legs and elevated torso demands intense abdominal and hip flexor endurance.
How to do it
- Sit on the floor and lean back slightly.
- Raise both legs off the ground, keeping them straight and together.
- Balance on your tailbone with your torso and legs forming a V shape.
- Hold the V position for the desired duration with your arms extended forward for balance.
- Breathe steadily and maintain the position without letting your legs or torso drop.
Form cues
- Lean back slightly to find your balance point on the tailbone.
- Keep your legs straight and squeezed together.
- Extend your arms forward to help maintain stability.
- Keep your chest lifted rather than rounding your upper back.
Breathing: Breathe steadily and deeply throughout the hold; avoid shallow chest breathing.
Common mistakes
- Rounding the lower back, which strains the spine and reduces abdominal engagement.
- Holding your breath, which spikes blood pressure and exhausts you faster.
- Lowering your legs too far, which shifts the work entirely into the hip flexors.
Muscles worked
Primary: abs. Secondary: hip flexors, quads, obliques.
Suggested sets & reps
Get fitter
3 sets × 20–30 seconds hold, rest 60 seconds
Lose weight
3–4 sets × 20–30 seconds hold, rest 45 seconds
Build muscle
3–4 sets × 30–45 seconds hold, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp lower back pain, 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
Why do I feel this in my lower back instead of my abs?
This usually happens when the abs fatigue and your spine rounds. Try bending your knees slightly or reducing the duration of the hold.
How many times a week should I do V sit holds?
2 to 3 times per week is plenty for recovery and strength building.