Bewegungsbibliothek
Movement Demo | 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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