V-Up
V-Up Exercise Description
The V-up (also called the jackknife) is a bodyweight core exercise that combines simultaneous trunk flexion and hip flexion to lift the torso and straight legs into a “V” position. It primarily targets the rectus abdominis and the hip flexors (iliopsoas), with the obliques assisting in stabilization and the quadriceps maintaining knee extension. The objective is controlled lumbopelvic positioning while coordinating the upper and lower segments to move together as one unit. Using straight legs increases the lever arm and demand on the anterior core; a modest knee bend or a smaller reach can shorten the lever if needed to preserve form. Quality execution emphasizes a braced abdominal wall, a gentle posterior pelvic tilt at initiation, and smooth, synchronized lifting and lowering without momentum. Keep the neck neutral and shoulders depressed throughout to minimize unnecessary cervical and shoulder tension while maintaining clean lines.
- Muscle Groups: Abs, Core, Hips, Waist
- Target Muscles: Iliacus, Psoas Major, Rectus Abdominis
- Assisting Muscles: Rectus Femoris
- Stabilizing Muscles: External Obliques, Internal Obliques, Vastus Lateralis, Vastus Medialis
- Body Area: Lower Body, Upper Body
- Body Parts: Core, Hips, Legs, Torso, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors, Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Hip Flexor, Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The V-Up Exercise
‘- Lie supine with legs together and extended, arms overhead in line with ears; set ribs down and keep the neck neutral.
– Brace the abdominal wall and gently posteriorly tilt the pelvis so the low back is close to the floor.
– Initiate by flexing the trunk and hips together, lifting the torso and straight legs at the same time.
– Reach hands toward shins/feet, keeping knees extended and inner thighs lightly squeezed.
– Keep shoulders down (scapular depression) and chin slightly tucked; eyes toward toes.
– Balance briefly on the sit bones in a controlled “V” shape without collapsing through the midsection.
– Lower the torso and legs together under control, maintaining abdominal bracing; avoid letting the low back arch excessively.
– Exhale during the lift; inhale as you return to the start.
– Avoid swinging the arms or legs, yanking the neck, or separating the timing of upper and lower body.
V-Up Tips
‘- Start lying with legs together, extended, and arms overhead in line with your ears, with ribs set down and neck neutral.
– Gently posteriorly tilt your pelvis so your low back stays close to the floor before you begin lifting.
– Brace your abdominal wall before and throughout the movement to control lumbopelvic positioning.
– Flex the trunk and hips together so your torso and legs lift at the same time as one unit.
– Keep your legs straight and inner thighs lightly squeezed as you reach your hands toward your shins or feet.
– Maintain shoulders down (scapular depression) and a slight chin tuck, with your eyes looking toward your toes.
– Briefly balance on your sit bones in the “V” position without collapsing through the midsection.
– Lower your torso and legs together under control, avoiding excessive arching of the low back.
– Exhale as you lift into the V-up and inhale as you return to the starting position.
– Avoid swinging your arms or legs, yanking your neck, or letting the upper and lower body move out of sync.
V-Up Beginner Introduction
The V-up is a bodyweight core move that brings the upper body and straight legs toward each other into a V-shaped position. As the trunk and hips fold at the same time, the abs and hip flexors take on most of the work, with help from the side abs to keep the body steady and the front of the thighs assisting in holding the knees long. Because the legs stay mostly straight, the exercise places significant load on the front of the torso.
This movement centers on precise control of the lower back and pelvis while the top and bottom halves of the body rise and lower together. A smaller reach or gentle bend at the knees can lessen the challenge when necessary while still preserving the overall pattern. Throughout the motion, the goal is a firm midsection, smooth, coordinated lifting and lowering rather than jerky motion, and a relaxed neck and shoulders so effort stays in the core instead of the upper body.