How to perform Bodyweight V Up with proper form
Starting Position
- Lie flat on your back with your arms extended overhead and legs straight.
- Keep your core engaged and ensure your lower back is pressed into the ground.
Movement
- Lift Shoulders and Legs: As you exhale, raise your arms and legs simultaneously towards the ceiling while keeping them straight.
- Form the "V" Shape: Aim to lift your torso and legs to form a V position. Keep your core tight to maintain balance.
- Touch Toes: Reach your hands towards your feet at the peak of the movement.
Return
- Lower Back Down: Inhale as you slowly lower your arms and legs back to the starting position without letting them touch the ground.
- Maintain Control: Keep the movement controlled, focusing on engaging your core throughout.
Tips for Proper Form
- Avoid arching your lower back; ensure it remains in contact with the ground.
- Keep your neck relaxed and avoid straining it during the lift.
- Control the movement speed to maximize tension in the core.
Key Points
- Engage your core throughout the exercise.
- Focus on creating a smooth, fluid motion without jerking.
- Modify by bending knees if necessary for beginners.
Exercises
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Front Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Hack Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Hack Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Jump Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Jump Squat, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Leg Extension, Band
Type: Lower, Legs
Target: Quadriceps
Synergist: Glutes
Leg Extension, Leverage Machine
Type: Lower, Legs
Target: Quadriceps
Synergist: Glutes