Exercise guide
V-Up Double Crunch
- Intermediate
- Compound
- Rep-based
- Waist
This compound core exercise combines a traditional V-up with a knee tuck to intensely target the entire abdominal wall and hip flexors. It maximizes muscle fiber recruitment by shortening the distance between the ribcage and pelvis from both ends simultaneously.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your legs fully extended and feet together.
- Extend your arms straight overhead, keeping them in line with your ears.
- Engage your core to press your lower back firmly into the floor, creating a 'hollow body' starting position.
How to do it
- Exhale as you simultaneously lift your torso off the floor and pull your knees toward your chest.
- Reach your hands forward toward your ankles, performing a double crunch at the peak of the movement.
- Inhale as you slowly lower your torso and legs back toward the floor in a controlled manner.
- Stop just before your heels and shoulder blades touch the ground to maintain constant tension.
Form checklist
- Keep your lower back pressed into the mat during the descent to protect the spine.
- Avoid using momentum; initiate the movement from the abdominals rather than swinging the arms.
- Keep your neck neutral by looking slightly upward rather than tucking your chin to your chest.
- Ensure the upper body and lower body move at the same speed to meet in the middle.
Pro tips
- Pause for a split second at the top of the contraction to emphasize the peak squeeze in the rectus abdominis.
- Focus on pulling your belly button toward your spine throughout the entire range of motion to engage the deep transverse abdominis.
Make it harder
- Slow down the eccentric (lowering) phase to a 3-second count to significantly increase time under tension.
- Hold a light medicine ball or dumbbell between your hands to increase the resistance on the upper abdominals.
Frequently asked
- What muscles does the v-up double crunch work?
- The v-up double crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the v-up double crunch?
- The v-up double crunch requires no equipment — just your body weight.
- Is the v-up double crunch good for beginners?
- The v-up double crunch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.