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Single Leg-Arm V-Up 101 Video Tutorial

Home Modified Variation Core Exercise

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Single Leg-Arm V-Up
Single Leg-Arm V-Up

Exercise Synopsis

Target Muscle Group

Abs

Secondary Targets

Execution

Compound

Force Type

Pull

Required Equipment

Body Weight

Fitness Level

Advanced

Variations

None

Alternatives

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The Single-Leg-Arm V-Up is a dynamic bodyweight exercise designed to target the abdominal muscles with secondary engagement of the obliques. This exercise requires no additional equipment, making it accessible for individuals seeking an effective core workout. To perform the Single-Leg-Arm V-Up, lie on your back with arms extended overhead and legs straight. Simultaneously lift one leg and the opposite arm while reaching towards the toes, creating a V shape with the body. The movement engages the abs as they contract to lift the upper body and leg, with the obliques contributing to the twisting motion. This exercise promotes core strength, stability, and flexibility, making it a valuable addition to bodyweight training routines for those focusing on abdominal and oblique development.

How to Perform

  1. Begin by lying on your back on the floor, ensuring your legs are straight and your arms stretched above your head.

  2. Execution: Exhale as you lift your torso and one leg simultaneously, aiming to meet your hands to your toes while keeping both the arms and legs straight.

  3. Inhale as you gradually lower your torso and leg back to the starting position.

  4. Repeat the process, this time lifting the torso and the opposite leg.

  5. Continue alternating between legs, performing the exercise until you reach the desired number of repetitions.

Tips

  1. Begin by mastering the one-leg V-up, also known as the single-leg V-up, and progress to the V-up as you gain proficiency.

  2. During the exercise, aim for your leg and torso to form a V shape at the peak of the movement, emphasizing the contraction of the abdominal muscles.

  3. To effectively target the rectus abdominis, ensure a dual flexion at both the hip and abdomen, ensuring active engagement of the targeted muscle. This prevents the rectus abdominis from solely acting as a stabilizer and involves the internal and external obliques.

  4. Initiate each repetition with your upper back in contact with the floor to guarantee proper abdominal flexion throughout the movement.

  5. Execute the one-leg V-up with deliberate control, avoiding sudden drops of the torso and leg when returning to the starting position.

  6. If reaching for your toes is challenging, focus on reaching for your shin, maintaining a steady and controlled motion.

How Not to Perform