Bent-Knee V-Up 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bent-Knee V-Up is an effective bodyweight exercise designed to target the abdominal muscles while also engaging the hip flexors as a secondary muscle group. This isolation exercise involves lying flat on your back, raising your bent knees and upper body simultaneously, and reaching your hands toward your feet to create a V shape with your torso and thighs. It is an excellent core-strengthening move that requires no equipment, making it accessible for anyone looking to improve their core stability and overall abdominal strength.
How to Perform
Begin by lying flat on your back with your legs extended and arms positioned by your sides on the floor.
Engage your core and simultaneously lift your shoulders and upper back off the ground.
As you lift your upper body, raise your bent knees towards your chest while keeping your feet off the floor.
Reach your hands towards your feet, creating a V shape with your torso and legs.
Slowly lower your upper body and legs back to the starting position, maintaining control throughout the movement.
Repeat the exercise for the desired number of repetitions, focusing on maintaining proper form to effectively target the abdominal muscles and hip flexors.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Ensure that your upper back remains flat and does not round during the exercise.
Keep your lower back in a neutral position to maintain proper alignment.
As you lower your body back to the starting position, do so slowly and with control, avoiding the use of momentum.
How Not to Perform
Avoid Rounding Your Back: Do not let your upper back round during the movement. Keep your spine neutral to prevent strain on your lower back and to ensure proper engagement of the abdominal muscles.
Do Not Use Momentum: Avoid using swinging or jerking motions to lift your torso and legs. Instead, focus on controlled movements to maximize the engagement of your abs and hip flexors.
Prevent Overarching Your Lower Back: Ensure that your lower back stays in a neutral position. Overarching can lead to discomfort and potential injury, so maintain a flat lower back throughout the exercise.
Don’t Pull on Your Neck: Avoid using your hands to pull on your neck or head. Instead, keep your hands by your sides or reach towards your feet to engage your abs without straining your neck.
Avoid Straining Your Hip Flexors: While the hip flexors are a secondary target, overexerting them can lead to discomfort. Ensure your core is doing most of the work, and avoid excessive lifting of your legs.
Do Not Hold Your Breath: Remember to breathe steadily throughout the exercise. Holding your breath can lead to increased intra-abdominal pressure and reduced core engagement.
Avoid Flimsy Execution: Perform each rep with focus and control. Hasty or careless movements can lead to inefficient targeting of the abs and possible injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
