V-up

Trunk and hip flexion at once: it merges into one movement what the crunch and the leg raise do separately. It demands that the rectus abdominis control both halves of the body.

• Isolation
• Bodyweight
• Intermediate

How to do it

• Start lying down with arms and legs extended
• Raise torso and legs together, reaching for your feet
• The lower back comes off the floor, but without jerking
• Lower under control until you almost touch the floor

Sets, reps and tempo

Ranges: 8–15 reps or 20–45 s under tension · 1–2 RIR

Tempo: Slow, controlled movement; no momentum and no bouncing

Common mistakes

• Gathering momentum by swinging the arms
• Bending the knees a lot and shortening the lever without meaning to
• Letting the torso drop on the way down

Muscles worked

Primary

• Core / abs

Alternatives

• Weighted Dumbbell Sit-Up
• Hollow Hold
• Hanging Leg Raise