V-Up Core Control
v-up core workout
3 rounds for quality
8-12 controlled V-Up reps
8 controlled Sit Up reps
Rest 45 sec without losing position
Bodyweight
V-Up — CrossFit Core Technique Guide
BB
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.
Quick answer
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. Use V-Up for controlled trunk work and end the set before the lower back or pelvis loses its intended position.
Curated demonstration
Watch V-Up Technique
Press play to watch the movement here without leaving the guide.
Tuck Up and V Up Progression
The Active Life · reviewed 2026-08-06
Muscles Worked
Rectus abdominisHip flexorsCore
Equipment
None
Best For, Avoid If, and Scaling
| Best for | V-Up trunk-control work for rectus abdominis and hip flexors that supports lifting, gymnastics and posture without relying on fast, loose repetitions. |
|---|---|
| Avoid if | Avoid or scale V-Up if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: bending the knees to make it easier — keep legs straight for the full stimulus. |
| Scaling | Tuck sit-ups (bent knees), standard sit-ups, or hollow holds. |
How to Do the V-Up
1
Lie on your back with arms extended overhead, legs straight and together.
2
Press your lower back into the floor and brace the entire core.
3
Simultaneously lift your legs and upper body off the floor, keeping both straight.
4
Reach your hands toward your feet — aim to touch toes at the top.
5
Hold the V position briefly, then lower both ends with control.
6
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.
Training Examples
Train V-Up with a Clear Purpose
Create a similar workout
V-Up Trunk Finisher
v-up finisher
Every 90 sec x 5 rounds
8-12 controlled V-Up reps
20 sec easy breathing reset
Stop before the lower back compensates
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.
Build It Into a Workout
Generate a WOD with V-Up
Use the generator to turn this movement into a full session based on your level, equipment, and training goal. This is the fastest way to move from movement knowledge to real training.
Useful next steps
Related Exercises
Ready to put the V-Up to work?
Generate a WOD that includes this movement, calibrated to your level and equipment.