V-Sit
Auto DetectedA challenging bodyweight core exercise requiring balance, where the torso and legs are lifted simultaneously to form a "V" shape. Primarily targets the abdominals and hip flexors for stability.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Quads, Lower Back
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
10/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
9/10Iliopsoas
Obliques
6/10External Obliques
Quads
4/10Rectus Femoris
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
45-90 seconds
How to Perform
Sit on the floor with legs extended straight and torso upright. Place hands lightly on the floor beside the hips or extend arms forward for balance. Brace your core tightly.
- Lean your torso back slightly while simultaneously lifting your legs straight off the floor.
- Contract your abdominals, balancing entirely on your sit bones to form a V shape.
- Keep your legs straight and core engaged throughout the position.
- Hold the V position statically or slowly lower back down with control.
- If lowering, repeat the upward lift for subsequent repetitions.
Coaching Tips
Form Cues
- Core tight, balanced on sit bones.
- Chest up, shoulders back.
- Legs straight, point toes.
- Keep spine elongated.
Breathing
Exhale deeply as you lift into the V position, and maintain controlled breathing while holding or inhaling slightly as you return to the start.
Tempo
2-1-2
Range of Motion
Lift the torso and legs high enough to ensure the hips form a distinct V shape, maintaining tension on the abdominals without excessive lumbar rounding.
Safety
Safety Notes
- Stop immediately if you feel sharp pain in the lower back or hip flexors.
- Perform slowly and with control; avoid fast, ballistic movements.
Spotting
Not applicable; use regressions like bent knees if stability is a challenge.
Common Mistakes
- Hunching the upper back excessively.
- Letting the legs drop too low.
- Straining the neck.
- Using momentum or swinging.
When to Avoid
- Acute lower back pain
- Severe hip flexor tightness
- Recent abdominal surgery
Flexibility Needed
- Good hamstring flexibility
Build Up First
- Competency in core bracing
- Ability to perform seated knee tucks
Also known as
Boat Pose, Teaser Pilates, V Up Hold
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