V Leg Raise

V Leg Raise Exercise Description

The V Leg Raise is a bodyweight core exercise that combines trunk flexion and hip flexion to lift your upper body and straight legs simultaneously, forming a “V” at the top. It primarily targets the rectus abdominis while the hip flexors assist in raising the legs; the internal and external obliques contribute to trunk stabilization. The goal is controlled spinal flexion with a strong abdominal brace, avoiding momentum and excessive lumbar extension. Executed well, it builds midline control and teaches you to maintain a rib-to-pelvis connection as the limbs move. Keep the motion smooth and within a range where you can hold a stable, supported lower back and neutral cervical alignment.

Muscle Groups: Abs, Core, Waist
Target Muscles: Rectus Abdominis
Assisting Muscles: Iliacus, Psoas Major
Stabilizing Muscles: External Obliques, Internal Obliques, Transversus Abdominis
Body Area: Upper Body
Body Parts: Core, Torso
Body Surface: Front
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Trunk Flexors
Joint Involvement: Multi-joint
Muscle Location: Stomach
Movement Direction: Vertical
Muscle Position: Anterior
Gender: Male

How To Do The V Leg Raise Exercise

‘- Lie supine on a mat with legs straight and together, feet pointed up; extend arms overhead, biceps by ears.
– Set your trunk: draw the ribs down and lightly posteriorly tilt the pelvis so your low back stays close to the floor; brace the abdominal wall.
– Inhale to prepare. Exhale as you begin the lift.
– Simultaneously raise straight legs and your upper back/shoulder blades off the floor, reaching hands toward shins or ankles.
– Keep knees straight, shoulders away from ears, and chin slightly tucked; move as one piece through hips and trunk.
– Stop when your body forms a “V” and you can maintain a braced midline without arching the low back.
– Pause briefly while breathing—do not hold your breath.
– Lower along the same path under control until your shoulder blades and heels are just above the floor, keeping ribs and pelvis connected.
– Reset tension and repeat with the same smooth tempo.
– Avoid throwing the legs, yanking the neck forward, letting the low back arch, or bending the knees to gain height.

V Leg Raise Tips

‘- Before you start, draw the ribs down and lightly posteriorly tilt the pelvis so your low back stays close to the floor.
– Begin lying supine with legs straight and together, feet pointed up, and arms extended overhead with biceps by your ears.
– Inhale to prepare, then exhale as you initiate the lift.
– Raise your straight legs and upper back/shoulder blades at the same time, reaching your hands toward your shins or ankles.
– Keep your knees straight throughout the movement.
– Keep your shoulders away from your ears as you lift.
– Maintain a slight chin tuck and move as one piece through the hips and trunk.
– Only lift to the “V” position as high as you can while keeping a braced midline and avoiding low-back arching.
– Pause briefly at the top and continue breathing instead of holding your breath.
– Lower along the same path under control until shoulder blades and heels are just above the floor, keeping ribs and pelvis connected.
– Avoid using momentum: do not throw the legs, yank the neck forward, arch the low back, or bend the knees to gain height.

V Leg Raise Beginner Introduction

The V Leg Raise is a floor-based core movement that uses only bodyweight and links the lift of the torso and legs into one coordinated action. From a lying start, the legs stay long while the upper body curls upward, bringing the hands toward the lower legs so the body resembles a V shape. The main effort comes from the abs, with the hip flexors helping to raise the legs and the side abs contributing to steady positioning through the middle of the body.

This exercise emphasizes smooth, controlled motion rather than swinging. The center of the body stays firmly engaged so the lower back feels supported and the ribs and hips move as a connected unit while the limbs travel. The neck remains in line with the spine and the shoulders sit away from the ears for a clean, organized shape at the top. Breathing is coordinated with the movement instead of being held, which supports tension through the midsection while still allowing a brief pause in the V position. Performed with this kind of precision, the drill helps develop strong, deliberate control through the core.