라이브러리로시작 
끝 
운동 라이브러리
V-Sit on Floor
A seated hold balancing on the sit bones with legs and torso forming a V shape, training the hip flexors and abs isometrically with a strong compression demand.
코어맨몸Isometric compression hold
주동근
복직근고관절 굴곡근
협응근
복사근대퇴사두척추기립근
장비
맨몸
패턴
Isometric compression hold
준비 자세
- 01Sit on the floor with knees bent and feet flat, hands lightly beside the hips.
- 02Sit tall on the sit bones with the chest lifted.
- 03Brace the trunk and prepare to lean back slightly.
- 04Warm up hamstrings and hip flexors beforehand; the position demands both.
수행
- 01Lean back slightly and lift the feet off the floor.
- 02Extend the legs until the body forms a V from torso to toes.
- 03Reach the arms forward beside the legs or hold them out for balance.
- 04Hold the position, then bend the knees and lower with control.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 3 to 5 holds of 10 to 30 seconds; bend the knees into a tuck to regress.
- -Progress from bent-knee boat holds to full V-sit as compression strength improves.
- -Pair with pike stretching; hamstring flexibility is often the real limiter.