V-sit Ups Half
The V-sit ups half is a modified V-sit exercise that uses a partial leg extension rather than a full stretch. This intermediate variation reduces the demand on the hip flexors and lower back while still engaging the abs in a held position, serving as a progression between the boat hold and full V-sit.
How to do it
- Sit on the floor with your knees bent and feet flat.
- Lean back slightly and lift your feet off the floor into the boat position.
- Partially extend your legs to about a 45-degree angle rather than fully straight.
- Hold the half V position for the desired duration.
- Lower and repeat as needed.
Form cues
- Lean back slightly to engage your core from the start.
- Lift your feet off the floor and balance on your sit bones.
- Extend your legs to about a 45-degree angle.
- Keep your chest lifted and your spine neutral.
Breathing: Exhale as you lean back and extend your legs, then take smooth, steady breaths while holding the position.
Common mistakes
- Rounding your lower back, which puts unnecessary pressure on your spine.
- Holding your breath, which prevents proper oxygen flow to your working muscles.
- Straightening the legs completely, which shifts too much load to the hip flexors.
Muscles worked
Primary: abs. Secondary: hip flexors.
Suggested sets & reps
Get fitter
3 sets × 30 s hold, rest 60 s
Lose weight
3 sets × 20–30 s hold, rest 45 s
Build muscle
3–4 sets × 30–45 s hold, rest 60 s
Easier, harder & alternatives
Make it easier
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.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why do I feel this in my hip flexors instead of my abs?
If your legs are extended too straight or your torso is too upright, the hip flexors take over. Try tucking your knees slightly more and curling your pelvis under.
How many times a week should I practice this move?
2 to 3 times per week is plenty for most beginners to build core endurance without overworking the midsection.
Can I do this if I have lower back discomfort?
If you feel discomfort in your lower back, ease off, reduce your lean, or choose a gentler regression like a standard crunch.