V-Up Double Crunch

V-Up Double Crunch Exercise Description

The V-up Double Crunch is a bodyweight core exercise that combines a jackknife (V-up) with a tuck at the top to challenge trunk and hip flexion while keeping the lumbopelvic region stable. Primary movers include the rectus abdominis; the external and internal obliques assist with trunk flexion and stabilization, and the hip flexors (iliopsoas, rectus femoris) contribute to lifting the legs. Performed with controlled motion and a neutral neck, it trains coordination and total-core tension without external load. Key technique points are bracing the abdominal wall, keeping the ribs “down,” avoiding lumbar hyperextension, and moving smoothly without momentum. A mat is recommended for comfort, and the range of motion should remain pain‑free and controlled throughout each repetition.

Muscle Groups: Abs, Core, Waist
Target Muscles: Rectus Abdominis
Assisting Muscles: External Obliques, Iliacus, Internal Obliques, Psoas Major, Rectus Femoris
Stabilizing Muscles: Multifidus, Quadratus Lumborum, 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: Other
Muscle Position: Anterior
Gender: Male

How To Do The V-Up Double Crunch Exercise

‘- Lie supine on a mat; legs together and extended, arms overhead in line with ears, palms up.
– Set your brace: gently draw ribs down and lightly posteriorly tilt the pelvis; keep the neck neutral with a small chin tuck.
– Initiate simultaneously: lift straight legs and shoulders off the floor, reaching arms toward feet.
– Form a V position, balancing on your sacrum; avoid shrugging—keep shoulders away from ears.
– At the top, perform the “double crunch”: bend knees toward the chest while curling the trunk slightly more, bringing ribs toward pelvis.
– Pause briefly, maintaining abdominal tension and a controlled pelvic position.
– Re-extend the knees to return to the straight‑leg V position.
– Lower legs and upper body together with control until heels and shoulder blades lightly touch down.
– Breathe: exhale as you fold and during the tuck; inhale on the controlled descent.
– Quality cues: keep movement smooth (no swinging), ribs down, and neck relaxed; a slight knee bend throughout is acceptable if it helps maintain lumbopelvic control.

V-Up Double Crunch Tips

‘- Use a mat under your back for comfort when lying supine.
– Start with legs together and extended, arms overhead in line with your ears, palms up.
– Before moving, brace by gently drawing the ribs down and lightly posteriorly tilting the pelvis.
– Keep the neck neutral with a small chin tuck so the neck stays relaxed.
– Initiate each rep by lifting straight legs and shoulders off the floor at the same time while reaching arms toward the feet.
– In the V position, balance on your sacrum and keep the shoulders away from your ears.
– At the top, bend the knees toward the chest while curling the trunk slightly more, bringing ribs toward pelvis.
– Pause briefly in the double-crunch position, maintaining abdominal tension.
– During the pause, keep a controlled pelvic position rather than letting it tip.
– Re-extend the knees to return to the straight‑leg V position before lowering.
– Lower the legs and upper body together with control until heels and shoulder blades lightly touch down.
– Exhale as you fold into the V and again during the tuck.
– Inhale on the controlled descent.
– Keep the movement smooth and avoid swinging or using momentum.
– Keep the ribs down and use a slight knee bend if needed to maintain lumbopelvic control and a pain‑free, controlled range of motion.

V-Up Double Crunch Beginner Introduction

The V-up Double Crunch is a challenging bodyweight ab movement that blends a V-style lift with an added crunch at the top. It targets the abs first, with strong support from the side abs and hip flexors as the legs rise. The front of the thighs also helps bring the legs upward. Because the upper and lower body move toward each other and then in closer again, the exercise demands steady tension through the entire mid-section rather than relying on speed or momentum. Many people use a cushioned mat for extra comfort on the floor.

During each repetition, the torso and straight legs lift together to form a V shape, then the knees draw in for a second tightening of the stomach before everything lengthens and lowers back down under control. The motion emphasizes smooth coordination between trunk bending and leg lifting, along with a stable lower back and pelvis. A calm, relaxed neck position and deliberate breathing rhythm support the quality of the movement and help maintain consistent full-core engagement from start to finish.