V-Sit

Equipment

No Equipment Needed

Muscle Group

Core

Setup

Use a mat on a flat surface with enough space to extend your legs and arms. This is a core strength/control exercise—start with a bent-knee variation if you can’t maintain a neutral spine.

Starting Position

Sit on the floor with knees bent and feet on the mat. Lean back slightly until you feel your abs engage while keeping your chest tall (avoid collapsing and rounding aggressively). Brace your core and lift your feet off the floor so you’re balancing on your sit bones. Extend your arms forward at shoulder height.

Execution

Inhale and brace. Extend your legs out and up while simultaneously reaching your arms forward (or overhead if advanced) to form a “V” shape with your torso and legs. Keep your core tight and ribs down—avoid arching the low back. Exhale and hold briefly at the top, then slowly return to a controlled bent-knee balance position without letting your feet touch the floor (if possible). Repeat for the desired reps or hold the top position for time.

Tips on doing this exercise

Think “ribs down, chest tall”—balance on your sit bones, not your tailbone.

Start with bent knees and extend legs only as far as you can without losing spine control.

Move slowly—2 seconds out, 2 seconds back—to keep the abs doing the work.

If hip flexors dominate, shorten the leg extension range and focus on bracing.

Progress by straightening legs, increasing time under tension, or adding a brief pause at full extension.

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Common Mistakes

Rounding the low back and collapsing posture

Using momentum by swinging legs or rocking the torso

Dropping feet to the floor between reps and losing tension

Holding breath and losing core control

Reaching too far and compensating through the neck/shoulders

Trying straight legs too soon and losing form

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Recommended Ranges

Core strength: 3–5 sets of 6–12 reps (slow, controlled)

Endurance holds: 2–4 sets of 15–40 seconds

Beginner: 2–3 sets of 5–8 reps or 10–20 second holds (bent knees)
Rest 45–75 seconds between sets.

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