V-sit Up
The V-sit up is a bodyweight core exercise that alternates between a boat-like position and a V-shape, challenging the abs and hip flexors through a dynamic range of motion. It builds core strength, balance, and hip flexor endurance.
How to do it
- Sit on the floor with your knees bent and feet flat on the ground.
- Lean back slightly and lift your feet off the floor, bringing your shins parallel to the ground.
- Simultaneously extend your legs straight out and lean your torso back to form a V shape.
- Hold the position for a beat, then return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest lifted as you lean back.
- Breathe out steadily as you extend your legs.
- Move with control rather than using momentum.
- Keep your lower back supported and avoid rounding.
Breathing: Exhale as you extend your legs and lean back into the V-shape. Inhale as you return to the starting position.
Common mistakes
- Using momentum to swing up, which reduces the work done by your core and strains your hip flexors.
- Holding your breath during the movement, which increases blood pressure and makes balance harder.
- Rounding your lower back excessively, which can cause discomfort in the spine.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 10–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
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 exercise in my hip flexors instead of my abs?
Hip flexors work hard to keep your legs elevated in a V-sit. If they take over entirely, try bending your knees slightly or regression options until your abdominal strength catches up.
How many times a week should I practice V-sit ups?
2 to 3 times per week is plenty for most beginners, allowing your core adequate time to recover between sessions.
Can I do this exercise if I have lower back discomfort?
If you experience sharp pain or discomfort in your lower back, stop immediately and choose a gentler core exercise like a standard floor crunch or a basic plank.