How to do a V-Sit
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with V-Sit
Target muscles worked
Instructions for Proper Form
V-Sit is a bodyweight core exercise that primarily targets your abdominals and hip flexors. This exercise involves balancing on your glutes with your legs and upper body raised, forming a 'V' shape. Maintaining this position requires significant core strength and stability, making it a highly effective exercise for building core endurance and control. It's a great addition to any core workout for increasing both stability and muscle endurance.
- Start in a seated position with knees bent and both hands and feet on the ground.
- Activate your abdominal muscles and core and lift your legs up until your lower leg is parallel to the ground.
- Bring your arms forward next to your knees while keeping your back in a straight line.
- Hold the position for allotted time.
Alternatives & Variations to V-Sit
1. V-Up
34.2 mSCORESWAPPED 270 TIMESV-Up is a bodyweight core exercise that targets the abdominals and hip flexors. The movement involves lying on your back, then simultaneously raising your legs and upper body to meet in a 'V' position. This exercise is more challenging than standard sit-ups or leg raises due to the increased range of motion and need for coordination, making it excellent for building core strength and stability.
2. Jackknife Sit-Up
60.8 mSCORESWAPPED 88 TIMESJackknife Sit-Up is a combination of a Sit Up and a Leg Pull-In. Like the other two exercises, this is a bodyweight core exercise that offers the benefits of both. It’s very similar to a Cocoon Crunch, however, you’ll be raising your entire torso off the ground, rather than just your shoulder blades. This is a great exercise for anyone looking to add some extra challenge to their core workout.
3. Leg Raise
96.5 mSCORESWAPPED 53 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
4. Crunches
94 mSCORESWAPPED 53 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
5. Plank
92.8 mSCORESWAPPED 46 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
6. Leg Pull-In
94.9 mSCORESWAPPED 45 TIMESLeg Pull in is a bodyweight exercise that targets your core. By raising your legs off the ground, you’re already engaging your core. Additionally your core helps to pull your legs in towards your chest.
7. Sit Up
93.8 mSCORESWAPPED 41 TIMESSit Up is one of the most common exercises out there. It’s a bodyweight exercise that targets your core. Sit Ups are very similar to Crunches, however, rather than raising just your shoulder blades off the ground, you raise your entire upper body. This gives you a bit more range of motion than Crunches, however you’ll start to lose some tension in your core at the top of the movement.
8. Tuck Crunch
58.6 mSCORESWAPPED 39 TIMESTuck Crunch is a bodyweight core exercise that primarily targets the abdominals. This exercise involves lying on your back, tucking your knees towards your chest, and then extending them back out while performing a standard crunch movement. This compound movement enhances core muscle activation and coordination, making it a great exercise for strengthening the entire core.
9. Dumbbell V-Sit Cross Jab
44.2 mSCORESWAPPED 32 TIMESDumbbell V-Sit Cross Jab is a compound exercise that combines a V-Sit and a Cross Jab. This exercise primarily targets your core, shoulders, and obliques. By holding a V-Sit position, you engage your core for stability while performing cross jabs with dumbbells. The added resistance of the dumbbells can further improve muscle activation and conditioning.
10. Bicycle Crunch
91.8 mSCORESWAPPED 32 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.