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Plate V Sit
Core exercise forming a V-shape by lifting torso and legs while holding a plate, targeting abs and hip flexors to build strength, stability, and endurance.
About Exercise
Equipment
Plates
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Shoulders
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
9/10Iliopsoas
Obliques
7/10External Obliques, Internal Obliques
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
60-120 seconds
How to Perform
Sit on the floor with knees bent and feet flat, holding a weight plate at your chest with both hands. Lean back slightly while engaging your core.
- Lift feet off ground with knees bent if needed.
- Extend legs straight and lean torso back to form a V shape, balancing on glutes.
- Extend arms forward holding the plate, keep back straight.
- Hold position or perform controlled crunch by drawing knees toward chest.
- Slowly lower torso and legs with control without touching ground.
Coaching Tips
Form Cues
- Core tight
- Back straight
- Balance on glutes
- Arms extended
- Breathe steadily
Breathing
Inhale to prepare, exhale as you lift into position and brace core throughout hold.
Tempo
2-0-2
Range of Motion
Torso at 45 degrees from floor, legs parallel to ground, full spinal and hip flexion without rounding back.
Safety
Safety Notes
- Avoid if lower back pain present
- Start with bodyweight
- Use mat for comfort
- Stop if neck strain occurs
Spotting
Not required; self-spot by controlling descent.
Common Mistakes
- Rounding back
- Using momentum
- Swinging plate
- Dropping legs too low
When to Avoid
- Lower back injury
- Herniated disc
- Hip flexor strain
Flexibility Needed
- Hip flexion to 90 degrees
- Spinal flexion mobility
Build Up First
- Basic plank hold
- Core engagement competency
Also known as
Weighted V-Sit, V-Sit with Plate
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