V Sit Against Wall

Muscles worked

Setup

1. Sit on the floor with your back flat against a wall and legs extended straight in front of you.
2. Place your palms on the floor beside your hips for initial support.
3. Engage your core by pulling your navel toward your spine and pressing your lower back firmly toward the wall.

How to do it

1. Exhale and lift both legs off the floor simultaneously until they reach approximately a 45-degree angle.
2. Hold this 'V' position while maintaining steady, shallow breaths to keep the core braced.
3. Maintain the hold for the prescribed duration, focusing on keeping the legs perfectly straight and toes pointed.
4. Inhale as you slowly lower your legs back to the floor with total control.

Form checklist

• Keep your knees locked and quadriceps squeezed tight throughout the hold.
• Ensure your lower back stays in contact with or very close to the wall to prevent arching.
• Keep your chest tall and avoid rounding your shoulders forward or collapsing the ribcage.
• Maintain a neutral neck by looking slightly forward rather than down at your feet.

Pro tips

• Think about 'zipping up' your inner thighs together to increase pelvic floor and lower abdominal recruitment.
• Focus on the mind-muscle connection by imagining you are trying to pull your hip bones toward your lower ribs.

Make it harder

• Lift your hands off the floor and extend them straight out in front of you, parallel to the ground, to remove the balance assist.
• Perform small, controlled leg pulses at the top of the movement to add a dynamic challenge to the hip flexors.

Frequently asked

What muscles does the v sit against wall work?

The v sit against wall primarily targets the abs and obliques, and also works the glutes and hip flexors as secondary muscles.

What equipment do you need for the v sit against wall?

The v sit against wall requires no equipment — just your body weight.

Is the v sit against wall good for beginners?

The v sit against wall is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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