V-Sit on Floor

Setup

1. 01Sit on the floor with knees bent and feet flat, hands lightly beside the hips.
2. 02Sit tall on the sit bones with the chest lifted.
3. 03Brace the trunk and prepare to lean back slightly.
4. 04Warm up hamstrings and hip flexors beforehand; the position demands both.

Execution

1. 01Lean back slightly and lift the feet off the floor.
2. 02Extend the legs until the body forms a V from torso to toes.
3. 03Reach the arms forward beside the legs or hold them out for balance.
4. 04Hold the position, then bend the knees and lower with control.

Checkpoints

• -Balance stays on the sit bones, not rolled back onto the lower spine.
• -The chest stays lifted with the spine as long as possible.
• -Legs stay straight and together with toes pointed.
• -Breathing stays steady through the hold.

Common mistakes

• -Rounding heavily through the back and collapsing the chest.
• -Bending the knees and calling it a full V-sit.
• -Holding the breath through the entire hold.
• -Ignoring hamstring flexibility, which caps the leg height.