V Sit On Floor

Muscles worked

Setup

1. Sit on the floor with your legs extended straight in front of you and your hands resting lightly on the floor next to your hips.
2. Engage your core and lift your chest to ensure your spine is neutral and long.
3. Lean your torso back slightly while keeping your back flat, shifting your weight onto your sit bones.

How to do it

1. Exhale as you lift your legs off the floor to a 45-degree angle, keeping them perfectly straight and squeezed together.
2. Simultaneously reach your arms forward until they are parallel to the floor, balancing solely on your glutes.
3. Hold this 'V' position, maintaining a steady, shallow breathing pattern while keeping the chest proud and shoulders down.
4. Inhale as you slowly lower your legs and torso back to the floor with total control.

Form checklist

• Maintain a flat back; do not allow the lower or mid-back to round.
• Keep your legs fully extended and quadriceps locked to prevent the knees from bending.
• Pull your shoulders back and down to engage the trapezius and stabilize the rotator cuff.
• Keep your gaze forward or slightly upward to maintain a neutral neck alignment.

Pro tips

• Think about pulling your belly button toward your spine to maximize transverse abdominis engagement.
• Squeeze your inner thighs together and point your toes to create full-body tension, which makes balancing easier.
• If you feel strain in your lower back, lower your legs slightly or focus more on lifting your sternum toward the ceiling.

Make it harder

• Hold a medicine ball or light dumbbell with both hands to increase the load on the core and shoulders.
• Slowly pulse your arms up and down or move them in small circles to challenge your stability and rotator cuff endurance.

Frequently asked

What muscles does the v sit on floor work?

The v sit on floor primarily targets the abs and hip flexors, and also works the erector spinae, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the v sit on floor?

The v sit on floor requires no equipment — just your body weight.

Is the v sit on floor good for beginners?

The v sit on floor is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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