V-up Crunches
The V-up crunch is a challenging bodyweight exercise that targets the full core by simultaneously raising the legs and torso from a flat position. It requires coordinated core strength and hip flexor power, making it one of the most effective total abdominal movements.
How to do it
- Lie flat on your back with your arms extended overhead and legs straight.
- Simultaneously raise your torso and both legs toward each other, keeping your legs straight.
- Reach your hands toward your feet at the top of the movement.
- Lower both your torso and legs back to the floor in a controlled manner.
- Repeat for the desired number of repetitions.
Form cues
- Press your lower back firmly into the floor before starting.
- Raise your arms and legs together in a smooth, controlled motion.
- Keep your legs as straight as possible throughout the movement.
- Exhale as you lift your torso and touch your hands toward your feet.
- Lower down with control without letting your back arch.
Breathing: Exhale forcefully as you crunch up to meet your feet, and inhale steadily as you lower back down to the starting position.
Common mistakes
- Using momentum by swinging arms and legs, because it reduces core engagement and makes the movement less effective.
- Arching the lower back off the floor at the bottom, because it places unnecessary stress on the spine.
- Bending the knees significantly, because it shortens the lever arm and shifts the focus away from the full abdominals.
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 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel lower back discomfort, 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
What if I cannot keep my legs straight?
It is completely normal for beginners. Try a regression with bent knees until your hamstring flexibility and core strength improve.
Why do I feel this in my hip flexors?
V-up crunches heavily involve the hip flexors to lift the legs. Slow down the movement and focus on curling your chest toward your thighs to emphasize your abs.
How often can I do this exercise?
2 to 3 times per week is plenty for most beginners, allowing your abdominal and hip flexor muscles enough time to recover.