V-Up

The dynamic compression king — explosively fold your body into a V shape to build powerful core strength, hip flexor explosiveness, and functional athleticism

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⚡ Quick Reference

Aspect	Details
Pattern	Core - Dynamic Flexion + Hip Flexion
Primary Muscles	Core, Rectus Abdominis, Hip Flexors
Secondary Muscles	Transverse Abdominis, Obliques
Stabilizers	Shoulders, Quads, Lower Back
Equipment	Bodyweight (optional mat)
Difficulty	⭐⭐⭐ Intermediate-Advanced
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Lie on back: Supine position on mat or floor
2. Arm position: Arms extended overhead, biceps by ears
   • Hands together or parallel
   • Reaching long overhead
3. Leg position: Legs straight, together, on floor or hovering slightly
   • Toes pointed
   • Legs squeezed together
4. Lower back: Can rest naturally on floor (not forced into posterior tilt at start)
5. Core engagement: Brace core, prepare for explosive movement
6. Head position: Neutral, on floor or slightly lifted
7. Body line: One straight line from hands to feet

Equipment Setup

Equipment	Setting	Notes
Mat	Optional	Comfort for lower back and tailbone
Floor Space	Clear area	Need room for full arm/leg extension

Setup Cue

"Stretch out long like a starfish — arms overhead, legs extended, body in one straight line, ready to explosively fold in half"

Starting Position Options

Dead Start (Harder)

Position: Arms and legs both resting on floor between reps

Why harder: Starting from zero momentum each rep

Best for: Strength development, strict form

Hollow Start (Moderate)

Position: Arms and legs hovering off floor (hollow position)

Why moderate: Maintains tension throughout, some momentum

Best for: Continuous flow, endurance work

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🔄 Execution

The Movement

⬆️ Folding Up (Concentric)

What's happening: Explosively folding body into V shape

1. From lying position, simultaneously lift arms and legs
   • Both move at the same time
   • Explosive, powerful movement
2. Crunch torso up while lifting legs straight up
   • Upper body curls up
   • Legs rise to meet hands
3. Reach hands toward toes at the top
   • Try to touch toes or shins
   • Body forms "V" shape
4. Balance on tailbone/glutes at peak position
   • Only glutes/tailbone on floor
   • Arms and legs in air
5. Exhale hard at the top — full compression

Tempo: Explosive, 1 second up (powerful concentric)

Feel: Intense core crunch, hip flexors pulling hard, total body engagement

Critical: Arms and legs must move TOGETHER. Not one then the other.

🔝 Peak V Position

What's happening: Momentary balance at top

1. Body in V shape — torso and legs both at ~45-60° angle
2. Arms reaching for toes (touching if possible)
3. Only tailbone/glutes on floor
4. Controlled balance — not falling over
5. Hold for brief moment (1 second or as prescribed)
6. Legs straight, toes pointed
7. Full compression — torso as close to legs as possible

Key: This is a BALANCE position — requires control, not just momentum

Advanced: Can pause here for 2-3 seconds to increase difficulty

⬇️ Lowering Down (Eccentric)

What's happening: Controlled descent back to start

1. From V position, begin lowering arms and legs simultaneously
2. Control the descent — resist gravity
3. Torso and legs lower together (maintain coordination)
4. Return to starting position:
   • Option A (Dead reps): Arms and legs touch floor, brief pause
   • Option B (Continuous): Hover just above floor, no rest
5. Inhale during the descent
6. Reset and repeat

Tempo: 2-3 seconds down (controlled eccentric)

Feel: Core and hip flexors working eccentrically, control required

Common error: Dropping legs and arms too fast, using momentum

🫁 Breathing Pattern

What's happening: Coordinated breathing with movement

1. Inhale at bottom — arms and legs extended
2. Exhale forcefully during fold — as you crunch to V
3. Hold briefly at top or quick breath
4. Inhale during descent — lowering back down
5. Repeat pattern

Alternative: Some people prefer opposite — experiment

Critical: Never hold breath for entire rep

Key Cues

Primary Cues

• "Fold in half — reach for your toes explosively" — simultaneous arm and leg lift
• "Make a V — balance on your butt" — peak position visual
• "Control the descent — don't just drop" — eccentric control
• "Arms and legs move together — synchronized" — coordination key

Tempo Guide

Goal	Tempo	Example	Notes
Strength	1-1-3-1	1s up, 1s hold, 3s down, 1s reset	Emphasis on control
Hypertrophy	1-2-2-0	1s up, 2s hold, 2s down, no rest	Time under tension
Power/Endurance	1-0-2-0	1s up, no pause, 2s down, continuous	Flow and speed
Strict	2-2-3-1	2s up, 2s hold, 3s down, 1s reset	Maximum control and difficulty

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Hip Flexors (Iliopsoas)	Powerful hip flexion to lift legs to V	██████████ 95%
Rectus Abdominis	Spinal flexion to crunch torso up	█████████░ 90%

Secondary Muscles

Muscle	Action	Activation
Transverse Abdominis	Deep core stability and compression	████████░░ 80%
Obliques	Prevent rotation, assist trunk flexion	███████░░░ 70%

Stabilizers

Muscle	Role
Quadriceps	Keep legs straight during movement
Shoulders/Serratus	Stabilize arms reaching overhead and forward
Hip Adductors	Keep legs together throughout
Lower Back (Erector Spinae)	Stabilize spine during eccentric

Hip Flexor Dominant Exercise

V-Ups are HEAVILY hip flexor dominant. This is intentional and normal. The movement requires:

Concentric (up):

• Hip flexors: Explosive hip flexion to lift straight legs
• Abs: Spinal flexion to crunch torso

Peak position:

• Both working to maintain V position and compression

Eccentric (down):

• Both controlling descent

To maximize ab engagement:

• Focus on crunching torso toward legs (not just lifting legs)
• Add pause at top (2-3 seconds)
• Slow down eccentric (4-5 seconds)
• Use "reach for toes" cue to engage upper abs

Despite hip flexor dominance, abs still get significant work. This is a compound core movement.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Bending knees	Legs bend during movement	Much easier, reduces ROM and challenge	Lock knees straight, squeeze quads
Sequential movement	Lifting legs first, THEN torso (or vice versa)	Not a true V-up, reduces coordination benefit	Simultaneous lift — arms and legs together
Using momentum/swinging	Throwing limbs wildly	No control, injury risk, reduced effectiveness	Controlled movement, reset between reps if needed
Not reaching full V	Torso doesn't lift enough or legs too low	Incomplete ROM	Crunch harder, reach hands to toes
Dropping on eccentric	Free-falling back to start	No eccentric benefit, momentum-based	Control descent over 2-3 seconds
Arching lower back	Lower back hyperextends during descent	Dangerous for lower back	Engage core during lowering, controlled tempo
Neck strain	Craning neck forward excessively	Unnecessary discomfort	Neutral neck, curl from abs not neck

Most Common Error

Using momentum and throwing the limbs instead of controlled muscular contraction — this turns V-ups into a ballistic swinging exercise instead of a strength movement. Every rep should be controlled, especially the descent.

Self-Check Checklist

• Arms and legs lift simultaneously (not one then the other)
• Legs stay completely straight (knees locked)
• Reach hands to toes (or shins) at top
• Body forms clear V shape at peak
• Controlled eccentric descent (2-3 seconds)
• No excessive swinging or momentum
• Breathing coordinated with movement
• Lower back doesn't arch excessively during lowering

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🔀 Variations

By Difficulty

Easier Variations

Variation	Change	Why Easier	When to Use
Bent Knee V-Up	Knees bent throughout movement	Shorter lever arm	Learning the movement pattern
Tuck-Up	Pull knees to chest, crunch up	Much shorter lever	Cannot do straight leg version
Single Leg V-Up	One leg bent, one straight	Half difficulty	Building to full V-up
Hands Under Glutes	Hands under tailbone for support	Helps with balance	Balance is limiting factor
Reverse Crunch	Only lift legs, not torso	Isolates lower abs/hip flexors	Building hip flexor strength

Standard V-Up

Variation	Details	Notes
Dead Stop V-Up	Start and finish with limbs on floor	Hardest, no momentum between reps
Continuous V-Up	Limbs hover, no floor contact	Maintains tension, slightly easier with momentum
Touch Toes V-Up	Must touch toes at top	Full ROM requirement

Advanced Progressions

Variation	Change	Why Harder	Prerequisites
Weighted V-Up	Hold light weight in hands (plate, dumbbell)	Added resistance	Perfect 15+ bodyweight V-ups
V-Up Hold	Pause at V position for 3-5 seconds	Isometric challenge at peak	Good V-up form
V-Up to Candlestick	From V, roll back into candlestick position	Extreme ROM and control	Advanced body awareness
Russian V-Up	Legs together, twist to alternate sides each rep	Adds rotation, obliques	Mastered standard V-ups
Slow Tempo V-Up	3s up, 3s hold, 5s down	Time under tension extreme	Perfect form V-ups

By Starting Position

Floor Start (Hardest)

Setup: Arms and legs resting on floor between reps

Difficulty: Hardest — no momentum, pure strength each rep

Best for: Maximum strength development

Rest between reps: Brief pause (1-2s) on floor

Hover Start

Setup: Arms and legs hovering just off floor (hollow position)

Difficulty: Moderate — maintains tension, some momentum

Best for: Continuous flow, endurance, metabolic work

Rest between reps: None — continuous movement

Elevated Start (Easier)

Setup: Lying on decline bench, head higher than hips

Difficulty: Easier — gravity assists slightly

Best for: Learning the movement, building to flat floor

Scaling Decision Tree

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	RIR	Notes
Strength	3-4	6-10	90-120s	1-2	Slow tempo, full ROM
Hypertrophy	3-4	10-15	60-90s	2-3	Controlled tempo, time under tension
Endurance	3-4	15-25	45-60s	3-4	Continuous flow
Power	3-4	8-12	60-90s	2-3	Explosive concentric, controlled eccentric

Workout Placement

Program Type	Placement	Rationale
Core-focused	Beginning or middle	Demanding exercise, needs energy
Full-body workout	Middle to end	After main compounds, before cooldown
HIIT/Circuit	Any rotation	Works well in circuits
Ab finisher	End	Exhaust core after main training

Frequency

Training Level	Frequency	Volume Per Session
Beginner (to V-ups)	2-3x/week	3 sets of 6-10 reps (bent knee)
Intermediate	3-4x/week	3-4 sets of 10-15 reps
Advanced	3-5x/week	4 sets of 15-20 reps or weighted

Progression Scheme

Progressive Overload Strategies

Progress V-ups by:

1. Adding reps — build from 6 to 20 reps per set
2. Slowing tempo — increase eccentric to 4-5 seconds
3. Adding pause — hold V position for 2-5 seconds
4. Adding weight — light plate or medicine ball (2.5-10 lbs)
5. Reducing rest — decrease from 90s to 60s between sets
6. Harder variation — bent knee → single leg → full → weighted

Never sacrifice form for reps or load.

Sample 8-Week Progression

Week	Variation	Target	Focus
1-2	Bent Knee V-Ups	3x10-12	Learn pattern, build coordination
3-4	Single Leg V-Ups	3x8-10 each	Transition to full ROM
5-6	Full V-Ups	3x8-10	Perfect form development
7-8	Full V-Ups	3x12-15	Build volume and endurance

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Reverse Crunch	Building hip flexor and lower core strength	Link
Dead Bug	Learning anti-extension pattern	Link
Tuck-Up	Cannot straighten legs in V-up yet
Bent Knee V-Up	Transition from tuck to full
Single Leg V-Up	Building to full V-up

Progressions (Harder)

Exercise	When Ready	Link
Weighted V-Up	Can do 15+ perfect V-ups
V-Up with Pause	Want isometric challenge at peak
V-Sit Hold	Advanced isometric progression
V-Up to Candlestick	Expert dynamic control
Standing Pike Compression	Compression strength development

Alternatives (Same Goal, Different Movement)

Dynamic Core Flexion

Alternative	Position	Good For
Reverse Crunch	Supine, legs only	Lower core focus
Sit-Up	Supine, torso focus	Upper core emphasis
Tuck-Up	Supine, knees bent	Easier compression
Jackknife	Similar to V-up	Slight variation

Compression Strength

Alternative	Type	Transfer
V-Up	Dynamic	Explosive compression
L-Sit	Isometric	Static compression hold
V-Sit Hold	Isometric	Advanced static compression
Pike Stretches	Flexibility	Compression mobility

No Equipment Core

Alternative	Difficulty
V-Up	Intermediate-Advanced
Hollow Body Hold	Intermediate
Dead Bug	Beginner-Intermediate
Plank	Beginner-Intermediate

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back pain	Dynamic flexion/extension can aggravate	Use bent knee version, slow tempo, or avoid
Hip flexor strain	Explosive hip flexion is demanding	Wait until healed, use reverse crunches instead
Neck pain	Crunching motion can strain neck	Keep neck neutral, don't lead with head
Pregnancy (all trimesters)	Supine position + core compression	Avoid, use standing alternatives
Poor hamstring flexibility	Cannot reach toes, limited ROM	Bent knee version, work on flexibility separately

Stop Immediately If

• Sharp lower back pain during movement
• Hip flexor sharp pain or popping
• Neck strain beyond normal muscle fatigue
• Loss of control causing body to slam down
• Excessive lower back arching during descent

Injury Prevention

Strategy	Implementation
Master prerequisites	Can do 30s hollow hold, 15+ reverse crunches
Perfect form over reps	Never sacrifice form for higher reps
Controlled tempo	No wild swinging or momentum
Warm up properly	Hip circles, cat-cow, gentle core activation
Progress gradually	Bent knee → single leg → full V-up
Use padding	Mat for tailbone and lower back comfort

Lower Back Safety

V-ups can stress the lower back if done incorrectly:

Safe execution:

• Controlled descent — slowly lower, don't drop
• Core engaged throughout — brace during eccentric
• Avoid excessive arching — maintain some core tension at bottom
• Start with regressions — build strength progressively

Danger signs:

• Sharp pain (not muscle fatigue)
• Lower back arching uncontrollably on descent
• Inability to control the lowering phase
• Pain that persists after exercise

If lower back hurts: Regress to bent knee V-ups, reverse crunches, or dead bugs

Hip Flexor Management

V-ups are VERY hip flexor intensive:

• Warm up hip flexors — leg swings, hip circles
• Stretch afterward — couch stretch, kneeling hip flexor stretch
• Balance with hip extension work — bridges, hip thrusts, glute work
• Watch for overuse — anterior hip pain is a warning sign
• Don't overtrain — 3-4x/week maximum for intense V-up work

Neck Considerations

Crunching motion can strain neck:

• Don't lead with head — curl from abs, head follows
• Neutral neck position — avoid excessive forward crane
• Hands behind head optional — some find this helps, others find it worse
• If neck hurts — focus on lower body (reverse crunches) instead

Momentum Warning

Using excessive momentum and "throwing" yourself into V-ups is dangerous:

• Loss of control on descent
• Increased lower back stress
• Reduced effectiveness
• Higher injury risk

Every rep should be CONTROLLED, especially the lowering phase.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Dynamic flexion to 90°+	~90-110° hip flexion	🔴 High
Spine	Flexion (crunching motion)	~40-60° lumbar/thoracic flexion	🟡 Moderate-High
Shoulder	Flexion from overhead to forward reach	~180° to 90° flexion	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip (Pike Flexibility)	90° hip flexion with straight leg	Can touch toes in seated pike	Work on hamstring flexibility, use bent knee version
Spine	Functional flexion capability	Can perform crunch or sit-up	Usually adequate
Shoulder	Overhead reach capability	Can extend arms overhead without pain	Usually not limiting for V-ups

Pike Flexibility is Key

Limited hamstring/hip flexibility is the #1 limiting factor for V-ups after core strength.

Signs you lack flexibility:

• Cannot reach toes at top of V (even with good effort)
• Knees bend involuntarily during movement
• Very small ROM at peak position

Solution:

• Daily pike stretching (seated toe touches)
• Standing toe touches
• Hamstring stretches (standing, lying)
• Continue V-ups with bent knees while building flexibility

Timeline: Significant flexibility improvement takes 6-12 weeks of consistent daily stretching.

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❓ Common Questions

I can't reach my toes at the top. Is my form wrong?

Not necessarily. Two common reasons:

1. Lack of pike flexibility (most common):

• Solution: This is a flexibility limitation, not strength
• Keep doing V-ups reaching as far as you can
• Add daily pike stretching — seated toe touches, standing forward folds
• Over 6-12 weeks, ROM will improve

2. Not crunching torso enough:

• Solution: Focus on curling torso UP toward legs, not just lifting legs
• Think "fold in half" not "lift legs high"
• Exhale hard at top and crunch abs

Is it okay if I can't touch toes? YES. Reach as far as you can (shins, knees, thighs). The effort matters. As flexibility improves, you'll get closer.

Temporary solution: Use bent knee V-ups to eliminate flexibility limitation while building it separately.

Should my legs and arms move at exactly the same time?

Yes — simultaneous movement is the key to true V-ups.

What this looks like:

• At T=0: Both arms and legs begin lifting
• During movement: Both continue rising together
• At peak: Both reach toward each other simultaneously

Why this matters:

• Requires coordination and core control
• Prevents cheating by lifting legs first (easier)
• Creates the characteristic "V" shape

Common cheat:

• Lifting legs first, then crunching torso up
• This is more of a sequential sit-up with leg raise
• Not wrong, just not a true V-up

How to practice: Film yourself from the side. Watch arms and legs — they should mirror each other's movement timing.

My lower back hurts during V-ups. What should I do?

Lower back pain during V-ups is a red flag. Common causes and solutions:

Cause 1: Arching excessively on descent

• Solution: Slow down eccentric (3-5 seconds), maintain core engagement while lowering
• Don't fully relax at bottom — keep some tension

Cause 2: Not strong enough for straight leg version

• Solution: Regress to bent knee V-ups or tuck-ups
• Build core strength with planks, dead bugs, hollow holds

Cause 3: Using too much momentum

• Solution: Dead stop reps — pause between each rep to reset
• Focus on controlled movement, not speed

Cause 4: Pre-existing lower back issue

• Solution: V-ups might not be appropriate right now
• Try alternatives: reverse crunches, dead bugs, planks

When to stop completely: Sharp pain, not just muscle fatigue. See a healthcare provider.

How are V-ups different from sit-ups?

Key differences:

Aspect	V-Up	Sit-Up
Legs	Straight, lift up	Stay on floor or anchored
Arms	Overhead, reach for toes	Behind head or crossed
Movement	Fold in half, both ends lift	Crunch torso only
Difficulty	Harder	Easier
Hip flexor involvement	Very high	Moderate-High
Balance	Requires balance at top	Stable throughout
ROM	Full compression	Partial ROM

V-ups are significantly more challenging due to:

• Lifting legs (not anchored)
• Compression requirement
• Balance component
• Greater ROM

Both work core, but V-ups are a more advanced, dynamic movement.

Can I do V-ups every day?

Not recommended — here's why:

V-ups are demanding:

• High hip flexor stress
• Significant core fatigue
• Dynamic movement = more recovery needed
• Risk of overuse injury if overtrained

Recommended frequency:

• 3-4x per week maximum for intense work
• 1-2 days rest between V-up sessions
• Can mix in lighter core work (planks, dead bugs) on off days

Exception for daily practice:

• Very low volume (2-3 sets of 5-8 reps)
• Sub-maximal intensity
• Perfect form focus (skill work)

Sample week:

• Mon: V-ups (3x12)
• Tue: Planks/dead bugs
• Wed: V-ups (3x12)
• Thu: Rest or light core
• Fri: V-ups (3x12)
• Weekend: Rest or mobility

I feel this way more in hip flexors than abs. Normal?

Yes, very normal — V-ups are hip flexor dominant by nature.

Typical feel:

• Hip flexors: 90-95% — burning intensely, especially if doing high reps
• Abs: 80-90% — working hard but might not feel as intense

Why hip flexors dominate:

• Lifting straight legs is primarily hip flexor work
• Lever arm is very long (full leg length)
• Explosive contraction required

How to increase ab activation:

1. Focus on crunching torso UP — don't just lift legs and let torso follow
2. Pause at top for 2-3 seconds — squeeze abs hard
3. Slow eccentric (4-5 seconds) — abs work eccentrically to control descent
4. Exhale forcefully at top — creates stronger ab contraction

If ONLY hip flexors, zero abs:

• Check form — are you crunching torso or just lifting legs?
• Regress to reverse crunches (isolate lower abs without hip flexor dominance)

Bottom line: Hip flexor involvement is expected and normal. Abs still get significant work despite not feeling as intense.

What's the difference between V-ups and jackknifes?

These terms are often used interchangeably, but some distinctions:

V-Up (classic definition):

• Arms and legs both straight
• Simultaneous lifting
• Reach for toes to create "V"
• Body forms V shape at top

Jackknife (sometimes):

• May involve bent knees (tucked position)
• Similar folding motion
• May refer to any "fold in half" core movement

In practice: Most coaches/programs use these terms interchangeably for the same movement. Don't worry too much about terminology — focus on execution.

Key elements regardless of name:

• Lying start position
• Fold body in half
• Reach hands toward feet
• Lower controlled

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📚 Sources

Biomechanics & Exercise Science:

• McGill, S.M. (2010). Core Training: Evidence Translating to Better Performance — Tier A
• Escamilla, R.F. et al. (2010). Core Muscle Activity During Physical Fitness Exercises — Tier A
• Contreras, B. Advanced Core Training Techniques — Tier B

Programming & Training:

• NSCA Essentials of Strength Training and Conditioning — Core Training — Tier A
• Schoenfeld, B. (2010). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training — Tier A
• Boyle, M. Advances in Functional Training — Tier B

Technique & Coaching:

• Strength and conditioning coaching literature — V-up progressions — Tier B
• Physical therapy applications of core training — Tier B
• CrossFit Journal — Core Development — Tier C

Flexibility & Compression:

• Kurz, T. Stretching Scientifically — Pike Flexibility — Tier B
• Kit Laughlin — Compression Strength Development — Tier C

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For Mo

When to recommend this exercise:

• User wants dynamic core training with explosive component
• User has mastered static core work (planks, hollow holds) and wants progression
• User wants to build compression strength (helpful for gymnastics, martial arts)
• User wants metabolically demanding core exercise for circuits or HIIT
• User is building toward advanced skills like L-sits or V-sits

Who should NOT do this exercise:

• Cannot do 30s hollow body hold → Build static strength first with Hollow Body Hold
• Lower back pain or injury → Use Dead Bug or Plank
• Pregnant (any trimester) → Avoid supine core exercises
• Acute hip flexor injury → Use reverse crunches or planks until healed
• Very poor hamstring flexibility + unwilling to modify → Use bent knee version

Key coaching cues to emphasize:

1. "Fold in half — arms and legs lift together, simultaneously"
2. "Reach for your toes — make a V shape"
3. "Control the descent — don't just drop back down"
4. "Keep legs straight — lock your knees, squeeze quads"

Common issues to watch for in user feedback:

• "Can't reach my toes" → Normal flexibility limitation, reach as far as possible, add daily pike stretching
• "Lower back hurts" → Slow down eccentric, reduce ROM, or regress to bent knee version
• "Feel it all in hip flexors" → Expected, but emphasize torso crunch for more ab engagement
• "Knees keep bending" → Flexibility issue OR strength issue, use bent knee version while building both
• "Losing control on the way down" → Slow tempo (4-5s eccentric), reduce reps, focus on control

Programming guidance:

• Pair with: Full-body workouts, core circuits, HIIT training, gymnastics progressions
• Avoid same day as: Heavy deadlifts or squats if doing high volume (core fatigue)
• Typical frequency: 3-4x per week, rest days between intense sessions
• Volume: 3-4 sets of 8-15 reps for most people
• Place middle of workout after main lifts, or as finisher

Progression signals:

• Ready to progress when: 3x15 perfect form V-ups with controlled tempo, 1-2 RIR
• Regress if: Cannot maintain straight legs, excessive lower back arching, form breakdown
• Plateau solution: Add tempo (slower eccentric), add pause at top, or add light weight

Alternative recommendations based on feedback:

• "Too hard" → Bent knee V-ups, Reverse Crunch, tuck-ups
• "Too easy" → Weighted V-ups, pause at top (3-5s), slow tempo (5s eccentric), V-up holds
• "Back hurts" → Dead Bug, Reverse Crunch, Plank
• "Want compression strength" → Perfect choice, pair with pike stretching and L-Sit work
• "Want explosive core" → Great option, can also try medicine ball slams, explosive sit-ups

Special notes:

• V-ups are a CLASSIC exercise — simple but brutally effective
• Hip flexor dominance is normal and expected — don't be surprised
• Pike flexibility is often the limiting factor after strength — address it
• Great for metabolic conditioning (circuits, AMRAP, EMOM)
• Transfers well to: gymnastics, martial arts, functional athletics
• Can be humbling for people with strong static core but poor dynamic/explosive core
• Works well in progression: hollow hold → reverse crunch → tuck-up → V-up → weighted V-up
• Don't neglect eccentric control — that's where injuries happen

Red flags requiring immediate regression:

• Sharp lower back pain during or after exercise
• Uncontrolled descent (slamming back to floor)
• Complete inability to lift both arms and legs simultaneously
• Excessive knee bending despite trying to keep straight
• Hip flexor sharp pain or popping sensation

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Last updated: December 2024