V-Sit

Muscles worked by the V-Sit

Primary

Hip FlexorsHip Flexor MusclesAbsRectus Abdominis

Secondary

ObliquesOblique AbdominalsQuadsQuadriceps Femoris

Also called: hip flexor, iliopsoas, psoas, iliacus, hip flexors, abs.

Equipment

No equipment — this is a bodyweight exercise.

How to do the V-Sit

1. Sit on the floor with your legs extended in front of you.
2. Lean back slightly and lift your legs off the floor.
3. Reach your arms forward so your body forms a V shape.
4. Balance on your sit bones with core tight.
5. Hold the position while breathing steadily.
6. Lower your legs and torso to exit.

Form tips

• Keep your chest lifted and spine long rather than rounding the back.
• Bend the knees if you cannot hold straight legs yet.

At a glance

V-Sit in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Dead Hang
• Front Lever
• Hollow Body Hold
• Human Flag
• L Sit
• Planche
• Ring Dead Hang
• Ab Wheel Rollout

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "v-sit",
  "name_en": "V-Sit",
  "name_de": "V-Sitz",
  "name_es": "Posición en V",
  "description_en": "A static core hold balancing on the sit bones with the legs and torso lifted into a V, challenging the abdominals and hip flexors.",
  "description_de": "Ein statischer Rumpf-Halt im Gleichgewicht auf den Sitzbeinhöckern, bei dem Beine und Oberkörper zu einem V angehoben werden und Bauchmuskeln sowie Hüftbeuger fordern.",
  "description_es": "Un sostén estático del core en equilibrio sobre los isquiones, con las piernas y el torso elevados formando una V, que exige a los abdominales y los flexores de cadera.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "core",
  "primary_muscles": [
    "hip_flexors",
    "rectus_abdominis"
  ],
  "secondary_muscles": [
    "obliques",
    "quadriceps"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "shoulder_safe",
    "no_axial_load",
    "lower_back_safe"
  ],
  "variation_group": "static-hold",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Sit on the floor with your legs extended in front of you.",
    "Lean back slightly and lift your legs off the floor.",
    "Reach your arms forward so your body forms a V shape.",
    "Balance on your sit bones with core tight.",
    "Hold the position while breathing steadily.",
    "Lower your legs and torso to exit."
  ],
  "instructions_de": [
    "Sitze auf dem Boden mit nach vorn gestreckten Beinen.",
    "Lehne dich leicht zurück und hebe die Beine vom Boden.",
    "Strecke die Arme nach vorn, sodass dein Körper ein V bildet.",
    "Balanciere auf den Sitzbeinhöckern mit fest angespanntem Rumpf.",
    "Halte die Position und atme ruhig weiter.",
    "Senke Beine und Oberkörper ab, um die Übung zu beenden."
  ],
  "instructions_es": [
    "Siéntate en el suelo con las piernas extendidas frente a ti.",
    "Inclínate ligeramente hacia atrás y eleva las piernas del suelo.",
    "Extiende los brazos hacia adelante para que el cuerpo forme una V.",
    "Equilíbrate sobre los isquiones con el core firme.",
    "Mantén la posición respirando de forma constante.",
    "Baja las piernas y el torso para salir."
  ],
  "tips_en": [
    "Keep your chest lifted and spine long rather than rounding the back.",
    "Bend the knees if you cannot hold straight legs yet."
  ],
  "tips_de": [
    "Halte die Brust aufgerichtet und die Wirbelsäule lang, statt den Rücken zu runden.",
    "Beuge die Knie, wenn du die Beine noch nicht gestreckt halten kannst."
  ],
  "tips_es": [
    "Mantén el pecho elevado y la columna larga en lugar de redondear la espalda.",
    "Flexiona las rodillas si aún no puedes mantener las piernas estiradas."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/v-sit-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "v-sit");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.