Sweatlas
MovementsGymnastics

V-up

Also known as: V-Sit-up · Jackknife

A midline movement where the torso and the legs rise together to meet in a V. It is a sit-up and a leg raise happening at once, which is why it costs more than either.

V-upGymnastics
The standard

A valid rep starts lying flat with arms overhead and finishes with the hands and feet meeting above the hips, legs straight, before returning to the flat position.

How to do it
  1. 01Lie flat, arms stretched overhead, legs straight and together.
  2. 02Lift the arms and legs at the same time so the body folds at the hips.
  3. 03Reach the hands toward the feet at the top, balancing on the back of the hips.
  4. 04Keep the legs as straight as your hamstrings allow rather than tucking.
  5. 05Lower everything back to the floor together and start the next rep.
Common faults
  • · Legs and torso taking turns instead of moving together.
  • · Bending the knees deeply so the rep becomes a tuck-up.
  • · Throwing the arms to generate momentum rather than folding with the abs.
  • · Crashing to the floor between reps and losing all midline tension.
Scaling & progressions
  • · Do tuck-ups with bent knees until the straight-leg version is available.
  • · Alternate: one arm to the opposite leg, then swap.
  • · Break the reps into small sets rather than grinding one long broken set.
  • · Substitute lying leg raises when the hip flexors take over completely.
Coaching tips
  • · Reach past the feet rather than at them and the fold gets deeper for free.
  • · If you cannot keep the legs straight, the scaled version is worth more than a sloppy full one.
  • · Exhale hard at the top; it is what actually shortens the abs.
Related movements
Sit-up
Hollow Rock
Lying Leg Raise
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V-up

A midline movement where the torso and the legs rise together to meet in a V. It is a sit-up and a leg raise happening at once, which is why it costs more than either.

Standard: A valid rep starts lying flat with arms overhead and finishes with the hands and feet meeting above the hips, legs straight, before returning to the flat position.

How to do the V-up

  1. Lie flat, arms stretched overhead, legs straight and together.
  2. Lift the arms and legs at the same time so the body folds at the hips.
  3. Reach the hands toward the feet at the top, balancing on the back of the hips.
  4. Keep the legs as straight as your hamstrings allow rather than tucking.
  5. Lower everything back to the floor together and start the next rep.

Common faults

Scaling & progressions