V-sit Up Advanced
The V-sit up advanced is a demanding full-body V-sit where the movement begins from a fully flat lying position and rises to a balanced V-shape. The increased range of motion from the floor requires greater core power and hip flexor strength than the standard variation.
How to do it
- Lie flat on your back with your arms extended overhead and legs straight.
- Simultaneously lift your torso and legs off the floor, reaching your hands toward your feet to form a full V shape.
- Balance on your tailbone at the top position for a moment.
- Slowly lower back to the flat starting position with control.
- Repeat for the desired number of repetitions.
Form cues
- Keep your lower back pressed into the floor before initiating the lift.
- Move your arms and legs simultaneously to maintain balance.
- Exhale as you rise up to form the V shape.
- Balance on your tailbone at the top without slumping your shoulders.
- Lower your body down slowly and with control.
Breathing: Exhale forcefully as you lift your torso and legs into the V-shape, and inhale slowly as you return to the flat starting position.
Common mistakes
- Using momentum by swinging arms, which reduces the work done by your core.
- Bending the knees significantly, which decreases the difficulty and changes the targeted muscle load.
- Holding your breath, which spikes blood pressure and makes balance harder to maintain.
- Slumping the upper back at the top, which strains the neck and shoulders instead of focusing on the abs.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60 s
Lose weight
3 sets × 8–10 reps, rest 60 s
Build muscle
3–4 sets × 6–10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp lower back pain, stop the exercise immediately and choose a gentler movement.
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
What if I feel this exercise more in my hip flexors than my abs?
Hip flexors are heavily involved in lifting the legs. Slowing down the movement and focusing on curling your upper spine forward can help shift more work to your abs.
Why is my lower back hurting during V-sits?
Lower back strain often happens if your core fatigues and your spine arches off the floor. Try a regression like bent-knee v-sits until your core strength improves.
How many times a week should I do advanced core exercises?
Two to three times a week is plenty for most beginners, allowing your abdominal muscles adequate time to recover between sessions.