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V-Sit

Difficulty: ⭐⭐⭐ Advancedcore

Home Setup

Perform on any flat, non-slip surface like a yoga mat, carpet, or towel on hardwood floor

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💡 Pro tip: Practice near a wall initially so you can lightly touch it for balance assistance while building strength

Gym Setup

Exercise mat or open floor space

Safety: Avoid if you have lower back issues; ensure proper warm-up of hip flexors and core before attempting

💪 Muscles Worked

Rectus AbdominisHip FlexorsQuadricepsTransverse AbdominisObliques

⭐ Why This Exercise?

The V-Sit is an advanced core exercise that builds exceptional abdominal strength, hip flexor endurance, and balance control through isometric tension. It develops functional core stability that translates to improved performance in gymnastics, martial arts, and other bodyweight movements while also enhancing mind-muscle connection and body awareness.

Make It Easier

Regressions for building up strength

1. Bent Knee V-Sit

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Reduces lever arm length and hip flexor demand by keeping knees bent

2. Single Leg V-Sit

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Decreases load by extending only one leg while keeping the other bent

3. Supported V-Sit Hold

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Allows hands to remain on floor beside hips for balance and partial support

Make It Harder

Progressions for advanced athletes

1. V-Sit with Arm Extensions

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Removes arm support and increases balance challenge by extending arms forward or overhead

2. Weighted V-Sit

ankle weights + light dumbbell

Adds external resistance to increase core and hip flexor strength demands

3. V-Sit to Pike Pulse

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Adds dynamic movement by pulsing legs up and down while maintaining V position

↕️ Similar Movements

L-Sit
Similar isometric hold with legs at 90 degrees instead of V-angle, often used as prerequisite
Hollow Body Hold
Foundational core position that builds the posterior pelvic tilt and compression strength needed for V-Sit
Boat Pose (Navasana)
Yoga equivalent with similar positioning and muscle engagement patterns
Tuck Hold
Easier compression hold that develops the hip flexor strength needed for V-Sit progression
Dragon Flag
Advanced core exercise that shares similar hip flexor and lower abdominal demands

Form Checklist

✓Balance on your sit bones with chest lifted and spine neutral, not rounded
✓Keep legs straight and together, forming a V-shape with your torso at approximately 45 degrees
✓Engage your core by pulling belly button toward spine while maintaining steady breathing
✓Point toes and actively press legs together to engage inner thighs and improve stability
✓Keep shoulders down and back, avoiding tension in neck and upper traps

Common Mistakes

  • •Rounding the spine excessively instead of maintaining neutral alignment with engaged core
  • •Holding breath during the hold, which increases internal pressure and reduces endurance
  • •Allowing legs to separate or bend at the knees to compensate for weak hip flexors
  • •Leaning too far back or forward, losing the balanced V-position on the sit bones
  • •Tensing shoulders and neck instead of keeping upper body relaxed while core does the work

📈 When to Progress

Hold a clean V-Sit with straight legs and neutral spine for 30+ seconds consistently, or complete 3 sets of 20-second holds with minimal form breakdown before advancing to progressions