V Sit: How To, Form & Muscles Worked

Name: V Sit — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: Sit on your sit bones and lift your torso and legs into a V-shaped position, holding tension in the abdominal area to maintain the pose.

Sit on your sit bones and lift your torso and legs into a V-shaped position, holding tension in the abdominal area to maintain the pose.

How to do the V Sit#

Sit upright and shift your weight onto your sit bones with knees bent and feet on the floor.
Lean back slightly while keeping a tall spine and extend your legs so your thighs and torso form a V.
Reach your arms forward at shoulder height and actively brace your core to stabilize the position.
Hold the position for the target time while breathing steadily, then lower your torso and legs back down with control.

Muscles worked#

Primary: Abs (Rectus Abdominis), Hip flexors (Iliopsoas (Hip Flexors))
Secondary: Obliques (External & Internal Obliques), Quads (Quadriceps Femoris)

Common mistakes#

Rounding the lower back instead of keeping a neutral spine.
Allowing the legs to drop and lose tension.
Holding your breath during the hold.
Using momentum to get into the position rather than controlled movement.

Frequently asked questions#

What muscles does the V Sit work?

The V Sit primarily works the abs, hip flexors. The obliques, quads assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the obliques, quads, lighten the load and slow the lowering phase.

What equipment do I need for the V Sit?

None. The V Sit is a bodyweight exercise, so all you need is enough space to move through the full range of motion.

Is the V Sit suitable for beginners?

Usually not. The V Sit is rated advanced — it asks for real technical control, and sloppy reps carry a genuine injury risk. Work through easier progressions until they feel routine before attempting it.

What are good alternatives to the V Sit?

Ab Coaster, Ab Wheel, Air Bike all train the same primary muscles as the V Sit. Pick whichever one matches the equipment in front of you.