V-Sit Hold

Ultimate core isometric challenge — holds the body in a V-position to build extreme abdominal strength and hip flexor endurance

⚡ Quick Reference

Aspect	Details
Pattern	Core (Isometric)
Primary Muscles	Abs, Hip Flexors
Secondary Muscles	Obliques
Equipment	None (bodyweight)
Difficulty	⭐⭐⭐ Advanced
Priority	🟡 Supplementary

Movement Summary

🎯 Setup

Starting Position

Starting position: Sit on floor with legs extended straight
Hands: Lightly placed on floor beside hips for balance
Torso: Upright, chest lifted
Core: Braced and ready
Head: Neutral, looking forward

Setup Cue

"Start seated tall — you'll lift from here into the V"

🔄 Execution

The Movement

🔝 Starting Position
⬆️ Lifting Into V
⏸️ Hold Position
⬇️ Lowering

What's happening: Seated on floor, preparing to lift

Sitting tall with legs extended
Hands beside hips for initial support
Core engaged, ready to lift
Weight balanced on sit bones

Feel: Abs engaged, ready to contract hard

Key Cues

Primary Cues

"Form a V" — both legs and torso at 45°
"Legs locked out" — keep knees straight
"Chest up, back straight" — don't round the spine
"Breathe steadily" — don't hold breath

Hold Duration Guide

Goal	Duration	Example
Strength	20-30s	Multiple sets
Hypertrophy	30-45s	Moderate holds
Endurance	45-90s	Longer holds

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Rectus Abdominis	Isometric hold, maintains torso position	`█████████░` 90%
Hip Flexors	Holds legs elevated, resists gravity	`████████░░` 85%

Secondary Muscles

Muscle	Action	Activation
Obliques	Stabilizes torso, prevents rotation	`███████░░░` 65%

Stabilizers

Muscle	Role
Lower Back (Erector Spinae)	Keeps torso rigid and straight
Quadriceps	Keeps legs locked out straight

Unique Benefit

V-Sit Hold trains total core integration — combining hip flexion endurance with abdominal strength in an extremely challenging isometric position.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Rounding lower back	Spine curves	Low back strain, less core work	Keep torso straight, chest up
Bending knees	Legs not straight	Easier but less effective	Lock knees, engage quads
Holding breath	Breath held	Dizziness, blood pressure spike	Breathe steadily
Collapsing too soon	Giving up early	Not building endurance	Push through controlled discomfort
Leaning too far back	Torso <45°	Easier variation	Maintain proper angle

Most Common Error

Lower back rounding — this defeats the purpose and risks injury. Keep torso straight by engaging the entire core, not just crunching forward.

Self-Check Checklist

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Bent-Knee V-Sit	Bend knees instead of straight legs	Building toward full V-sit
Hollow Body Hold	Lie on back, lift shoulders and legs	Foundation isometric
Boat Pose	Similar but more upright	Yoga variation, easier angle

Variation	How	Emphasis
Standard V-Sit	Legs and torso at 45°	Balanced challenge
Arms Extended	Arms forward for balance	Standard difficulty
Hands on Legs	Light touch on legs	Slightly easier

Variation	How	When to Use
Weighted V-Sit	Hold weight in hands	Need more challenge
Single-Leg V-Sit	One leg extended	Unilateral challenge
Manna	Gymnastics progression	Elite level

By Target

Target	Variation	Change
Hip Flexors	Legs higher angle	More hip flexion
Abs	Torso more upright	More spinal flexion
Endurance	Longer holds	60-90 seconds

📊 Programming

Hold Durations by Goal

Goal	Sets	Duration	Rest	Notes
Strength	4-5	20-30s	60-90s	Max tension
Hypertrophy	3-4	30-45s	60s	Moderate holds
Endurance	2-3	45-90s	45-60s	Long holds

Workout Placement

Program Type	Placement	Rationale
Core workout	Primary exercise	Main core strength builder
Full body	Core finisher	End of workout
Gymnastics	Skill work	Foundation for L-sit progressions

Progression Scheme

How to Progress

When you can hold the V-sit for 45+ seconds with perfect form, progress to weighted or single-leg variations.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Hollow Body Hold	Starting from zero
Boat Pose	Building core strength
Bent-Knee V-Sit	Almost ready for full V-sit

Progressions (Harder)

Exercise	When Ready
Weighted V-Sit	Standard is easy for 60s+
Single-Leg V-Sit	Want unilateral challenge
Manna	Elite gymnastics progression

Alternatives

Alternative	When to Use
L-Sit	Similar but on parallettes/bars
Hollow Body Hold	Foundation isometric
Boat Pose	Yoga-style variation

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back pain	Strain on lumbar spine	Start with hollow body hold
Hip flexor issues	High hip flexor load	Bent-knee variation
Tight hamstrings	Difficulty straightening legs	Allow slight knee bend

Stop Immediately If

Sharp pain in lower back
Hip flexor cramping or sharp pain
Inability to breathe normally

Safety Tips

Start with shorter holds (10-15s) and build up
Don't hold your breath — breathe steadily
If lower back hurts, regress to easier variation
Quality over duration — perfect form is critical

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Hip flexion (isometric)	~80-90° flexion	🔴 High
Spine	Spinal flexion (minimal)	Neutral to slight flexion	🟡 Moderate

Hip Flexor Endurance

This exercise heavily taxes hip flexors. If they fatigue before abs, that's the limiting factor — train them separately with leg raises.

❓ Common Questions

I can't hold the V-sit position at all. Where do I start?

Start with hollow body holds on your back, then progress to boat pose (more upright), then bent-knee V-sits before attempting full V-sit.

My hip flexors give out before my abs. Is that normal?

Yes, very common. Hip flexors are often the limiting factor. Train them separately with hanging knee raises or lying leg raises to build endurance.

How long should I be able to hold a V-sit?

20-30 seconds is good, 45+ seconds is advanced. Focus on perfect form over duration.

Can I do this every day?

Yes, but monitor fatigue. Your hip flexors may need recovery. 3-4x per week is typically sufficient.

📚 Sources

Biomechanics & Muscle Activation:

ExRx.net — Tier C
Overcoming Gravity (Gymnastics Training) — Tier B

Programming:

Gymnastics Bodies — Tier B
NSCA Essentials — Tier A

For Mo

When to recommend this exercise:

User wants advanced core challenge
User is working on gymnastics skills (L-sit progression)
User has mastered hollow body holds and planks
User wants isometric core strength

Who should NOT do this exercise:

Acute lower back injury → Wait for recovery
Hip flexor strain → Regress to easier variation
Complete beginners → Start with hollow body hold

Key coaching cues to emphasize:

"Form a V — both legs and torso at 45 degrees"
"Keep your back straight, don't round"
"Breathe steadily, don't hold your breath"

Common issues to watch for in user feedback:

"My hip flexors give out" → Train hip flexors separately, use bent-knee variation
"My lower back hurts" → Check form, regress to hollow body hold
"I can't hold it at all" → Start with boat pose or bent-knee V-sit

Programming guidance:

For intermediates: 3-4 sets of 20-30s holds
For advanced: 3-4 sets of 45-60s holds or weighted
Progress when: Can hold 45s+ with perfect form

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

🔄 Execution​

The Movement​

Key Cues​

Hold Duration Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Target​

📊 Programming​

Hold Durations by Goal​

Workout Placement​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Safety Tips​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​