Band Alternating V-up
Also known as: alternating band v-up
What Band Alternating V-up really gives you is midsection control under load, driven by accommodating band tension.
How to do Band Alternating V-up
- Lie flat on your back with your legs straight and your arms extended overhead, holding the band.
- Engage your abs and lift your legs and upper body off the ground simultaneously, reaching your hands towards your toes.
- As you lower your legs and upper body back down, switch the position of your legs, crossing one over the other.
- Repeat the movement, alternating the position of your legs with each repetition.
- Continue for the desired number of repetitions.
Band Alternating V-up Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Step further from the anchor to raise tension.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Move up a band thickness once the top feels light.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Resist the snap-back instead of letting it pull you.
Common Band Alternating V-up Mistakes
Letting the band snap you back to the start position
Fight the return for two full counts on every rep.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Easier and Harder Than Band Alternating V-up
Swap Band Alternating V-up For
Band Alternating V-up — Frequently Asked Questions
How do you do the Band Alternating V-up?
Lie flat on your back with your legs straight and your arms extended overhead, holding the band. Engage your abs and lift your legs and upper body off the ground simultaneously, reaching your hands towards your toes. As you lower your legs and upper body back down, switch the position of your legs, crossing one over the other. Use a resistance band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Band Alternating V-up work?
The Band Alternating V-up primarily targets the abs. It is classified as a core exercise and is performed with a resistance band.
How many sets and reps of the Band Alternating V-up should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Move up a band thickness once the top feels light. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Band Alternating V-up good for beginners?
Yes. The Band Alternating V-up is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Band Alternating V-up?
Try the Shoulder Tap, Cable Side Bend Crunch (bosu Ball) or the Barbell Press Sit-up. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Band Alternating V-up the same as the alternating band v-up?
Yes. The Band Alternating V-up is also commonly called the alternating band v-up. Different gyms and training programs label it differently, but "alternating band v-up" refer to this same movement.
