Band V-up
Chasing bracing strength that carries over? Band V-up uses accommodating band tension to get there.
How to do Band V-up
- Lie flat on your back with your legs straight and your arms extended overhead, holding the band.
- Engaging your abs, lift your legs and upper body off the ground simultaneously, reaching your hands towards your toes.
- Pause for a moment at the top, then slowly lower your legs and upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Band V-up Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Move up a band thickness once the top feels light.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Resist the snap-back instead of letting it pull you.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Step further from the anchor to raise tension.
Common Band V-up Mistakes
Anchoring the band somewhere it can slip mid-set
Check the anchor point and the band for wear before every set.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Skipping warm-up sets and starting at working weight
Run two light build-up sets so the first hard set is not the first rep.
Easier and Harder Than Band V-up
Swap Band V-up For
Band V-up — Frequently Asked Questions
How do you do the Band V-up?
Lie flat on your back with your legs straight and your arms extended overhead, holding the band. Engaging your abs, lift your legs and upper body off the ground simultaneously, reaching your hands towards your toes. Pause for a moment at the top, then slowly lower your legs and upper body back down to the starting position. 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 V-up work?
The Band 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 V-up should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Resist the snap-back instead of letting it pull you. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Band V-up good for beginners?
Yes. The Band 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 V-up?
Try the Dumbbell Side Bend, Sledge Hammer or the Cable Seated Crunch. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
