Muscles worked
What the v-up trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Lie on a mat. Lie on your back on a mat or other padded surface, since you balance on your seat at the top of every rep.
- 02
Reach long. Stretch your arms straight past your head and your legs straight out, feet together and toes pointed.
- 03
Press your low back down. Tuck your ribs down and flatten your lower back into the mat. Lift your hands and heels an inch off the floor; this hollow position is where every rep starts.
Step by step
How to do the v-up
- 01
Breathe out and lift. Exhale and lift your straight legs and your arms, head and shoulders at the same time, curling your chest up rather than swinging.
- 02
Meet over your hips. Reach your hands toward your shins or toes so your body forms a V, balanced on your glutes just behind your tailbone. Keep your knees and elbows straight.
- 03
Pause briefly. Hold the top for a moment without rocking. If you fall backward, you lifted your legs too far past vertical.
- 04
Lower together. Lower your legs and upper body slowly at the same speed, keeping your lower back pressed into the mat as your legs get close to the floor.
- 05
Reset in the hollow. Return to the start with heels and hands just off the floor, or touch down lightly if you are still building up, then start the next rep without bouncing.
Cues to say in your head
- Ribs down, back flat
- Lift both ends together
- Reach for your shins
- Lower slow, stay hollow
- No swinging arms
Fix these first
Common mistakes
Swinging the arms to get up
Start each rep from a still hollow position and curl the chest up. If you can only get up with momentum, use the bent-knee version for now.
Lower back arching on the way down
Keep your ribs down and your low back pressed into the mat. If it lifts as your legs lower, bend your knees or stop the legs a little higher.
Bending the knees without meaning to
Lock your knees and point your toes. If straight legs are too hard, bend them on purpose and bring knees to chest, which is a valid easier version.
Dropping back to the floor
Take about two seconds to lower. Letting your legs fall jolts your lower back and skips the controlled lowering, which is half of every rep.
Lifting the legs much faster than the chest
Move both ends at the same speed so they meet over your hips. Legs-first reps turn into a leg raise with a roll at the end.
Stay safe
V-ups load the lower back if it arches, so keep it pressed into the mat as you lower and stop the set as soon as it starts lifting. There is no failed rep to save: if you cannot get up, lower your arms and legs under control and rest, never let them drop. Use a mat to protect your tailbone. Stop if you feel sharp or radiating pain in your back or hips, and check with a doctor or physical therapist if you have a disc problem or are pregnant before doing them.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Muscle | 3 | 8 to 15 | 60–75% 1RM | 45 to 90 sec |
| Endurance | 2 to 3 | 15 to 25 | 50–60% 1RM | 30 to 60 sec |
| Technique | 2 to 3 | 5 to 8 | 40–55% 1RM | 60 sec |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Endurance sets
108–129lb
2 to 3 sets of 15 to 25 reps, 30 to 60 sec rest. Good at the end of a session or in a circuit. Bend your knees on later reps rather than losing form.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
V-Up questions
What muscles do V-ups work?
Mainly the abs, which curl your trunk up and keep your lower back flat. The obliques help, and the hip flexors lift your legs.
What is good V-up form?
Start flat with your low back pressed down, lift your straight arms and legs at the same time to meet over your hips, then lower both slowly. No swinging, and no arching as your legs come down.
How many V-ups should I do?
Most people do well with 3 sets of 8 to 15 slow reps, two or three times a week. Stop a set when your form breaks rather than chasing a number.
How do I make V-ups easier?
Bend your knees and bring them to your chest as you sit up, which is often called a tuck-up. You can also touch down between reps until you can hold the hollow start.
Are V-ups bad for your back?
Not for most people, as long as your lower back stays pressed down as you lower. If it arches or hurts, bend your knees or choose a gentler move like the dead bug.
Why do I roll backward at the top?
Your legs are going too far past vertical or your chest is not lifting enough. Aim for your hands and feet to meet over your hips.
Train in Protocol
Log your v-up by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.