V-Up Double Crunch
V-Up Double Crunch Exercise Description
The V-up Double Crunch is a bodyweight core exercise that blends a V-up with a tuck-style double crunch to train coordinated trunk and hip flexion. It primarily targets the rectus abdominis while the external/internal obliques assist, and the hip flexors (iliopsoas, rectus femoris) contribute to lifting the legs. The transverse abdominis and deep spinal stabilizers brace the torso to control lumbar motion. You’ll move the upper and lower body toward each other at the same time, creating a compact “V” at the top, then lower under control without arching the low back. Emphasis is on smooth, synchronized movement, a lightly posteriorly tilted pelvis, and a neutral head/neck to minimize neck strain and momentum. Keep the range of motion you can stabilize—quality and control take priority over how high you reach.
- 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: Vertical
- Muscle Position: Anterior
- Gender: Female
How To Do The V-Up Double Crunch Exercise
‘- Lie supine with legs extended and feet together; arms long overhead, ribs stacked, chin slightly tucked.
– Brace the abdomen and gently posteriorly tilt the pelvis so the low back contacts the floor.
– Exhale and simultaneously flex the trunk and hips: lift shoulder blades off the floor as you raise both legs.
– Bend the knees as they come up (tuck) and reach hands toward shins, bringing ribs toward pelvis.
– Pause briefly at the top in a compact “V,” keeping the neck neutral (eyes toward knees, not the ceiling).
– Inhale and lower with control: unfold the legs and lower the torso together, maintaining abdominal tension.
– Stop just before the low back starts to arch off the floor; reset the brace if needed.
– Keep movements smooth—avoid swinging the legs or yanking the head with the hands.
– Option for control: keep knees slightly bent throughout or shorten the range to maintain form.
V-Up Double Crunch Tips
‘- Before starting each rep, brace the abdomen and gently posteriorly tilt the pelvis so the low back contacts the floor.
– Keep ribs stacked and chin slightly tucked as you set up with arms long overhead and legs extended.
– As you rise, exhale and lift the shoulder blades and legs at the same time to coordinate trunk and hip flexion.
– Bend the knees as they come up and reach hands toward the shins, focusing on bringing ribs toward pelvis.
– At the top, form a compact “V” and keep the neck neutral by looking toward the knees, not the ceiling.
– Lower the torso and legs together, unfolding with control while maintaining abdominal tension.
– Inhale as you lower and stop just before the low back starts to arch off the floor.
– Move smoothly and avoid swinging the legs or pulling the head with the hands for momentum.
– If control is difficult, keep the knees slightly bent throughout or shorten the range of motion to maintain form.
V-Up Double Crunch Beginner Introduction
The V-up Double Crunch is a floor-based, bodyweight core move that brings the upper and lower body together in one flowing motion. It combines a stretched-out starting position with a powerful closing action, so the torso and legs rise toward each other and form a tight “V” before returning back down with control. This coordinated pattern challenges the abs first, with strong help from the side abs, hip flexors, and the front of the thighs, while smaller muscles around the lower back and deep abs support the spine.
This exercise highlights timing, precision, and steady tension rather than height or speed. A gentle backward tilt of the hips and a relaxed, neutral position for the head and neck help center the effort in the midsection instead of the neck or lower back. The movement favors smooth, deliberate reps with minimal swinging, encouraging a stable core and evenly shared work between the trunk and legs. Variations with bent knees or a shorter path are built into the pattern for added control.