One-leg v-up exercise
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One-leg V-up



Exercise details

  • Target muscle: Rectus Abdominis
  • Synergists: Obliques, Iliopsoas, Tensor Fasciae Latae, Pectineus, Sartorius, Rectus Femoris, Adductor Longus, Adductor Brevis
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. On the floor, lie on your back with your legs straight and your arms stretched upwards on both sides of your head.

Execution

  1. Keeping your arms and legs straight, exhale as you raise your torso and one leg so that your hands meet your toes.
  2. Inhale as you slowly return to the starting position.
  3. Repeat step one using the opposite leg.
  4. Continue alternating between legs until you have performed the desired number of repetitions.

Comments and tips

  • Master the one-leg V-up before graduating to the V-up.
  • This exercise is also known as the single-leg V-up. Your leg and torso should form a letter V at the top of the movement.
  • To effectively target the rectus abdominis muscle, make sure that you flex both at the hip and at the abdomen. Otherwise, the rectus abdominis will only act as a stabilizer muscle along with the internal and external obliques. Starting each repetition with your upper back in contact with the floor will help you ensure you are flexing your abdomen.
  • Perform the one-leg v-up in a slow and controlled manner. Do not drop your torso and leg when returning to the starting position.
  • If you are not able to touch your toes yet, reach for your shin.
  • See also the suspended jackknife and medicine ball crunch.

One-leg V-up video

Sources



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