V SIT

The V-sit is a bodyweight core exercise performed by balancing on the sit bones while the torso and legs lift into a V shape, held with straight or bent legs. It primarily targets the rectus abdominis and hip flexors, with the obliques and lower back working to keep the torso stable. Because there is no external support, the exercise demands significant balance and core control, making it more challenging than a standard crunch or sit-up.

Muscles Targeted

• Primary: Rectus abdominis, hip flexors (iliopsoas)
• Secondary: Obliques, quadriceps
• Tertiary: Erector spinae, deep core stabilizers

Starting Position

Sit on a mat with your knees bent and feet flat on the floor, hands resting lightly beside your hips with fingers pointing forward. Lean back slightly to shift your weight onto your sit bones while keeping your spine long, chest lifted, and shoulders pulled down away from your ears.

Execution Steps

1. Brace your core by drawing your navel toward your spine before initiating any movement
2. Lift your feet off the floor, straightening your legs to roughly a 45-degree angle from the floor
3. Simultaneously raise your torso, leaning back while lifting your chest until your body forms a V shape balanced on your sit bones
4. Extend your arms forward alongside your legs, parallel to the floor
5. Hold the V position, keeping your core braced and lower back slightly rounded, for the prescribed time or count
6. Lower under control, bending your knees and returning your feet and torso to the floor before resetting

Form Cues

• Keep tension in your abs, not just your hip flexors - think of curling your ribs toward your pelvis
• Balance on your sit bones rather than your tailbone to protect your lower spine
• Keep your neck relaxed and your eyes forward instead of craning your chin toward the ceiling
• Keep your legs together and toes pointed to maintain a clean line and reduce wobble
• Breathe steadily throughout the hold instead of holding your breath

Common Mistakes

• Rounding excessively through the upper back: collapses the chest and shifts tension away from the abs; keep the chest lifted throughout.
• Holding the breath: raises intra-abdominal pressure and causes early fatigue; exhale steadily during the hold.
• Rocking into position with momentum: reduces the strength stimulus; lift slowly using ab and hip flexor tension instead.
• Letting the lower back overarch: strains the spine; maintain a slight posterior pelvic tilt and braced core.
• Straining the neck forward: creates unnecessary tension; keep the chin neutral and gaze forward.

Variations

• Bent-knee V-sit (tuck hold): an easier regression that reduces hip flexor and hamstring demand for beginners
• Full V-sit with straight legs: the standard version described above, increasing lever length and difficulty
• V-up: a dynamic version that touches the hands to the toes at the top of each rep instead of holding
• Weighted V-sit: holding a light plate or dumbbell against the chest to add resistance for advanced trainees
• Russian twist combo: adding torso rotation while holding the V position to add oblique work

Tips for Progression

• Increase hold time gradually, adding 5-10 seconds once the current duration feels controlled
• Progress from the bent-knee tuck to the straight-leg V-sit once the tuck hold is easy for 30+ seconds
• Add controlled reps of the dynamic V-up once the isometric hold is mastered
• Introduce light external resistance once bodyweight holds exceed one minute with solid form

Training Notes

Train V-sits 2-3 times per week as part of a core circuit, either at the end of a full-body session or within a dedicated ab workout. For the isometric hold, work up to 3-4 sets of 20-45 seconds; for the dynamic V-up variation, use 3 sets of 10-15 reps. Rest 30-45 seconds between sets, since the exercise places significant demand on the hip flexors and lower back.