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Band V-Up

A V-up performed against band resistance, overloading the entire rectus abdominis at the hardest top position of the fold.

AbsBandTrunk flexion
GoLightWeight mediaband-v-up

Demonstration coming soon

Primary

Rectus abdominis

Secondary

Hip flexorsObliquesQuadriceps

Equipment

Band

Pattern

Trunk flexion

Setup

  1. 01Anchor a light band low behind your head and lie flat facing away from it.
  2. 02Grip the band with straight arms extended overhead so it is lightly taut.
  3. 03Extend the legs with ankles together and toes pointed.
  4. 04Brace and press the lower back toward the floor.

Execution

  1. 01Exhale and lift trunk and legs together into a sharp V.
  2. 02Keep arms and legs straight so the levers stay long.
  3. 03Reach the hands toward the toes at the peak, band at maximum stretch.
  4. 04Lower both levers slowly and touch down softly without relaxing.

Checkpoints

  • -Arms and legs stay straight; the fold happens at the hips and spine.
  • -Trunk and legs rise and fall together.
  • -The band is controlled on the way down, never allowed to snap you flat.
  • -Balance stays on the tailbone at the top without wobbling backward.

Common mistakes

  • -Throwing the arms to generate momentum.
  • -Bending the knees to make the top easier.
  • -Landing hard on the lower back between reps.
  • -Using a band so heavy the range collapses to a partial crunch.

Programming notes

  • -Use 2 to 4 sets of 6 to 12 strict reps.
  • -Earn 12 clean bodyweight V-ups before adding the band.
  • -A slow 3 second descent is the cleanest progression from there.

Related exercises

V-Up

Bodyweight / Abs

Alternating Band V-Up

Band / Abs

Band Jack Knife Sit-Up

Band / Abs

Jackknife Sit-Up

Bodyweight / Abs

Out now

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