V-Up
V-Up Exercise Description
The V-up (also called a jackknife) is a bodyweight core exercise that combines simultaneous trunk flexion and hip flexion. It primarily targets the rectus abdominis while the hip flexors (iliopsoas and rectus femoris) drive the leg lift; the obliques and transverse abdominis contribute to lumbopelvic stability. The goal is to lift the torso and legs together under control to create a “V” shape, then return to the start without losing spinal position. Proper execution emphasizes a neutral neck, controlled spinal flexion, and a light posterior pelvic tilt to limit unwanted lumbar extension. Range can be adjusted (for example, slight knee bend or smaller lift) to maintain smooth, coordinated motion and consistent tension through the midsection.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major, Rectus Femoris
- 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: Female
How To Do The V-Up Exercise
‘- Lie supine with legs together and extended, arms overhead, palms facing up. Set a gentle posterior pelvic tilt by bracing the abdominal wall and lightly pressing the low back toward the floor.
– Inhale to prepare. Exhale as you simultaneously lift your shoulder blades and straight legs by flexing the trunk and hips.
– Keep arms and legs long as you reach hands toward shins/feet. Maintain shoulders away from ears and a neutral, packed neck (gaze toward knees or toes, not the ceiling).
– At the top, form a balanced “V” with torso and thighs; ribs stay down and pelvis stays lightly tucked.
– Lower the torso and legs together under control until shoulder blades and heels hover just off the floor, keeping the abdomen braced and avoiding lumbar arching.
– Move smoothly—no jerking or swinging—and continue breathing; do not hold your breath.
– Form checks: if the neck strains, reduce the range and keep eyes forward; if the low back lifts off the floor or control is lost, bend the knees slightly or shorten the lever.
V-Up Tips
‘- Before lifting, brace your abdominal wall and lightly press your low back toward the floor to set a gentle posterior pelvic tilt.
– Inhale to prepare, then exhale as you simultaneously lift your shoulder blades and legs by flexing the trunk and hips.
– Keep your arms and legs long and reach your hands toward your shins or feet as you rise.
– Maintain shoulders away from your ears and a neutral, packed neck by looking toward your knees or toes, not the ceiling.
– At the top, aim to form a balanced “V” with your torso and thighs while keeping the ribs down and pelvis lightly tucked.
– Lower your torso and legs together under control until your shoulder blades and heels hover just off the floor.
– Keep your abdomen braced on the way down and avoid letting your low back arch off the floor.
– Move smoothly without jerking or swinging to maintain coordinated motion and steady tension through the midsection.
– If your neck starts to strain, reduce the range of motion and keep your eyes looking forward.
– If your low back lifts off the floor or you lose control, bend your knees slightly or shorten the lever to reduce the range.
V-Up Beginner Introduction
The V-up (also called a jackknife) is a bodyweight core move where the upper body and legs rise toward each other at the same time, forming a V-like position in the air. It places strong emphasis on the abs, with help from the hip flexors to lift the legs, while the side abs and deeper core muscles contribute to keeping the middle of the body steady. Arms and legs stay long throughout the motion, creating a challenging lever for the midsection.
This exercise highlights smooth, deliberate movement rather than speed. The lower back is intended to stay supported by a gentle tuck of the hips, and the neck position remains relaxed and in line with the spine instead of craning upward. Breathing flows continuously as the body rocks between the starting position and the V shape. The overall theme is coordinated control: torso and legs travel as one unit, and the range of motion can be reduced, or the knees softened, to preserve comfort and stability through the core.