V-Up
The V-Up primarily works the Rectus Abdominis, with secondary activation of the Iliopsoas, Tensor Fasciae Latae and stabilizer support from the External Obliques, Transverse Abdominis. It is a bodyweight isolation exercise at advanced difficulty.
The V-Up is an advanced isolation exercise requiring no equipment, following a flexion movement pattern. It primarily targets the Rectus Abdominis, with secondary engagement of the Iliopsoas, Tensor Fasciae Latae. This is a bilateral pushing movement, meaning both sides work together to generate force.
Explosive core movement combining crunch and leg raise forming V-shape.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Advanced |
| Type | Isolation |
| Movement | Flexion |
| Force | Push |
| Laterality | Bilateral |
| Primary | Rectus Abdominis |
| Secondary | Iliopsoas, Tensor Fasciae Latae |
Muscles Worked
The Rectus Abdominis is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Iliopsoas, and Tensor Fasciae Latae act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The External Obliques, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Position body with proper alignment.
Execution
- Contract target muscles to move through full range of flexion.
- Return to starting position under control.
- Repeat.
Comments
- This is an advanced exercise.
- Ensure proper form before adding load.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal. This is an advanced exercise — experienced lifters can push intensity higher and use more varied rep schemes.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Rectus Abdominis) and can be substituted based on your equipment or variation preferences.
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