Dumbbell V-Up
A weighted core exercise involving simultaneous spinal and hip flexion with a dumbbell that targets the rectus abdominis and hip flexors to build strength; commonly scaled by bending the knees.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Quads, Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Hip Flexors
8/10Iliopsoas
Quads
5/10Rectus Femoris
Obliques
3/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
45-90 seconds • Allow core recovery between sets.
How to Perform
Lie flat on your back with legs straight and hold a dumbbell with both hands extended overhead on the floor.
- Simultaneously lift your legs and torso while keeping arms and legs straight.
- Reach the dumbbell toward your toes, balancing on your glutes at the top.
- Squeeze your abs hard in the v-position.
- Lower your legs and torso back to the floor with control.
Coaching Tips
Form Cues
- Touch your toes
- Keep legs straight
- Control the descent
- Balance on glutes
Breathing
Exhale as you lift up and reach for your toes; inhale as you lower back down.
Tempo
2-1-1
Range of Motion
Go from a full hollow body position on the floor to touching or reaching near your toes with the weight.
Safety
Safety Notes
- Avoid if you have acute lower back pain
- Keep the lower back neutral or pressed down at the start
Spotting
Not recommended; perform on the floor.
Common Mistakes
- Bending knees excessively
- Using momentum to swing up
- Arching lower back at the bottom
- Straining the neck
When to Avoid
- Lower back injury
- Diastasis recti
- Acute neck pain
Flexibility Needed
- Hamstring flexibility
- Shoulder flexion
Build Up First
- Bodyweight V-Up competency
- Strong core bracing
Also known as
Weighted V-Up, Dumbbell Jackknife, Weighted V-Sit, Dumbbell Pike Crunch
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