V-Ups: How to Do Them and Easier Progressions
How to do V-ups for upper and lower abs: technique, common mistakes, and progressions from tuck-ups to full V-ups, plus how to include them in your routine.
By Ayoub Farid · · 2 min read
The V-up works your upper and lower abs in one explosive move: you fold your body into a V, reaching hands toward feet. It's an intermediate-to-advanced exercise with useful easier versions.
How to do a V-up
- Lie flat, arms extended overhead, legs straight.
- Brace and exhale as you lift your arms and legs at the same time.
- Reach your hands toward your feet at the top, balancing on your glutes.
- Lower slowly back to the start without letting your back arch.
Progressions
- Tuck-up: bend your knees and bring them toward your chest as you sit up
- Single-leg V-up: one leg lifts at a time
- Bent-knee V-up
- Full V-up
- Weighted V-up: light medicine ball
The AbBlitz library includes band and V-sit variations.
Common mistakes
- Using momentum: control the lowering
- Arching on the way down: keep your back pressed down; stop higher
- Neck leading: lead with your chest
Sets and reps
Two to three sets of 6–12. They pair well with hollow body holds and reverse crunches.
Muscles worked
The V-up is a full-length flexion exercise. The rectus abdominis does most of the work, curling your ribcage toward your pelvis at the same time as your pelvis curls toward your ribcage. Your hip flexors lift your legs, the obliques keep you balanced at the top, and the deep transverse abdominis keeps your trunk rigid as you lower. Because both ends of the body move, the V-up is more demanding than a crunch or leg raise alone.
A 6-minute V-up session
Try this once or twice a week once tuck-ups feel easy:
- Tuck-ups: 10 reps
- Hollow body hold: 20 seconds
- Single-leg V-ups: 6 per side
- Reverse crunch: 10 reps
- Full or bent-knee V-ups: as many clean reps as you can, up to 10
Rest 30 seconds and repeat once. Stop each set as soon as your lower back starts lifting on the way down.
How to know you're ready for full V-ups
You're ready when you can:
- Hold a hollow body position with legs extended for 30 seconds
- Do 15 controlled tuck-ups
- Lower your legs slowly in a leg raise without your back arching
If you're not there yet, that's normal. Most people need a few weeks of tuck-ups and hollow holds first.
Who should skip them
V-ups put a lot of load through the hip flexors and spine. If you have lower back pain, are pregnant or postpartum, or have a hernia, choose gentler exercises like the dead bug and get professional advice before progressing.
Frequently asked questions
Are V-ups better than crunches?
They're harder and involve more muscle groups. Crunches are easier to control and load.
Why can't I reach my feet?
Hamstring flexibility and strength. Bend your knees slightly.
Do V-ups hurt your back?
They can if your back arches on the way down. Use easier versions until you can control it.
Are V-ups good for lower abs?
Yes, the leg lift and pelvic control involve the lower portion. See lower ab workout.