V-Up

CoreBW

A simultaneous folding movement where the legs and torso rise together to meet in a V-shape, hands reaching toward the toes, demanding significant rectus abdominis and hip flexor strength through a full range.

Demo: General S&C demo

Sets

3

Reps

10-12

Rest

45s

Contraindications

Flexion-intolerant low back pain — regress to tuck-ups or reverse crunches.

Setup

Lie flat on your back, arms extended overhead, legs extended.

Execution

  1. 1Brace the core and simultaneously lift the legs and torso off the floor
  2. 2Reach the hands toward the toes, meeting in a V-shape at the top
  3. 3Keep the legs and torso rising at a matched pace, not one leading dramatically
  4. 4Pause briefly at the top, touching hands to feet if possible
  5. 5Lower both halves back to the floor under control

Key cues

  • Rise together, legs and torso in sync
  • Reach long, don't just crunch
  • Control the lowering just as much as the rise
  • Exhale hard at the top of the V

Common faults

  • Legs and torso rising out of sync (one leading too much)
  • Using momentum to fling up instead of controlled flexion
  • Not achieving a true V position, just a shallow crunch
  • Crashing back down instead of controlling the descent

Tweaks

  • Perform a tuck-up (bent knees) as a regression
  • Add a weight held between the hands for more load
  • Slow the tempo for more time under tension

Regressions

Reverse Crunch

Progressions

Hollow-Up

Muscles

Primary: Rectus Abdominis, Hip Flexors

Secondary: Obliques

Notes

FLEXION.

Sources

Attribution: Classic calisthenics / gymnastics conditioning canon