Bewegungsdemo | V Ups

Rogue athlete Arielle Loewen demonstrates proper form for V-Ups in this quick and simple movement demo from Rogue HQ.

The V-Up is a dynamic abdominal exercise where you lie flat and simultaneously raise your feet and torso to meet in the middle, forming a “V” shape with your body. It’s essentially a combination of a hollow body position + sit-up + leg raise. This movement is considered a step up from the sit-up and flutter kicks as it trains the abdominals and the hip flexors in a dynamic movement through a large range of motion.

Benefits

• Builds midline strength focussing on the abdominals and deeper core stabilizers.
• Builds hip flexor strength.
• Trains timing between upper and lower body, therefore focussing on co-ordination.
• Reinforces hollow body mechanics, helping with kipping pull-ups, toes-to-bar, and muscle-ups.
• No equipment required, effective with just bodyweight.
• Scalable & Progressive, easy to regress or progress depending on level.

Set Up

• Lie flat on your back, arms by your sides or hands under your hips for support.
• Press lower back into the floor and contract your abdominals, creating a hollow shape.

Execution

• Simultaneously lift legs and torso off the ground.
• Legs remain straight, try to point the toes.
• Arms start behind the head and can “swing” up.
• Reach arms up and forward toward toes as legs lift.
• Aim to touch hands to feet, creating a “V” shape.
• Try and be balanced on the glutes.
• Lower legs and torso back to starting position under control.
• Avoid arching your lower back or slamming down.

Regressions

• AbMat Sit Ups, build a base of abdominal strength.
• Flutter kicks, build hip flexor strength and static core strength.
• Tuck-Up, instead of straight legs, bend knees to chest while reaching arms forward.
• Single-Leg V-Up, alternate one leg at a time while keeping the other on the ground.
• Partial Range, only lift torso or legs partway if flexibility is limiting.

Progressions

• Weighted V-Up, hold a medicine ball, plate, or dumbbell overhead and/or wear ankle weights.
• Paused V-Up, where the goal is to pause briefly at the top of the V position.

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