V-Up — CrossFit Core Technique Guide
By Borja Bes — CrossFit Athlete & Hyrox Finisher
V-ups are a demanding core exercise where both the upper body and legs simultaneously rise from the floor to meet at the top — forming a V shape. They are significantly harder than standard sit-ups because both ends of the body must be lifted together, requiring coordinated core strength rather than hip-flexor-dominated movement. In CrossFit programming, V-ups appear as a harder substitute for sit-ups for more advanced athletes. The hollow body position at the top of a V-up directly transfers to gymnastics shapes like kipping pull-ups, handstand holds, and toes-to-bar.
Muscles Worked
Equipment
How to Do the V-Up
Lie on your back with arms extended overhead, legs straight and together.
Press your lower back into the floor and brace the entire core.
Simultaneously lift your legs and upper body off the floor, keeping both straight.
Reach your hands toward your feet — aim to touch toes at the top.
Hold the V position briefly, then lower both ends with control.
Return to start without letting the lower back arch away from the floor before the next rep.
Common Mistakes
Bending the knees to make it easier — keep legs straight for the full stimulus.
Using momentum by swinging the arms — the movement must be driven by the core.
Lower back arching between reps — press it into the floor to maintain tension.
Only lifting the upper body — both ends must rise symmetrically.
Coaching Tips
Build hollow body strength first (hollow holds) before adding V-ups for volume.
A slow, controlled tempo is far more effective than fast, sloppy reps.
If you cannot touch your toes, aim for shins — the gap will close as core strength improves.
Scaling Options
Easier / Beginner
Tuck sit-ups (bent knees), standard sit-ups, or hollow holds.
Harder / Advanced
Weighted V-ups (holding a plate), toes-to-bar, or L-sit holds.
Frequently Asked Questions
Are V-ups harder than sit-ups?
Yes. V-ups require both the upper body and legs to rise simultaneously, demanding coordinated core strength. Sit-ups use significant hip-flexor assistance. V-ups also develop the hollow body position critical for gymnastics movements like kipping pull-ups and muscle-ups.
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