Dumbbell V-Sit
Auto DetectedA weighted seated core exercise using a dumbbell to train the abdominals and hip flexors for increased core strength and stability in a highly challenging balance position.
About Exercise
Equipment
Dumbbells, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
9/10Iliopsoas
Obliques
6/10External Obliques
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
45-90 seconds • Use shorter rest for endurance goals, longer for heavier weighted sets.
How to Perform
Sit on the floor with knees bent and feet flat, holding one dumbbell horizontally at chest level with both hands. Lean back slightly and lift your feet a few inches off the floor to find your balance point on the sit bones.
- Engage your core, keeping your torso rigid or slightly rounded into a ‘C’ curve.
- Slowly extend your legs and simultaneously lean back further to form a stable V-shape.
- Keep the dumbbell stable at chest height or slightly extended forward.
- Hold the static V-position for the desired duration or perform controlled repetitions.
- Control the movement back to the starting position without letting your feet touch the floor.
Coaching Tips
Form Cues
- Maintain a tight core.
- Shoulders down and back.
- Keep legs straight.
- Hold the V shape.
Breathing
Inhale before initiating the lift, brace the core strongly, and maintain short, controlled breaths throughout the hold or repetition.
Tempo
2-0-2
Range of Motion
The movement spans from a balanced seated position with bent knees to a stable V-shape, balancing solely on the sit bones with the legs straight.
Safety
Safety Notes
- Stop immediately if sharp lower back pain occurs.
- Modify by keeping knees slightly bent (tuck position) to reduce leverage and strain.
Spotting
Not recommended; the exercise is self-limiting. If technique breaks down, stop the set or reduce the weight.
Common Mistakes
- Hunching the upper back excessively.
- Swinging the weight for momentum.
- Letting the feet drop too low.
- Losing balance to the side.
When to Avoid
- Severe lower back pain or disc issues.
- Acute hip flexor strain.
- Recent abdominal or core surgery.
Flexibility Needed
- Adequate hamstring flexibility.
Build Up First
- Competency in a standard bodyweight V-sit hold.
Also known as
Weighted V-Up, Dumbbell V Sit Hold
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