The V-Sit

How to do the exercise

The V-Sit is an advanced calisthenics core exercise that builds extreme compression strength, flexibility, and body control. As a progression from the L-Sit, it challenges your hip flexors and core to lift your legs higher while maintaining balance. Here’s how to perform the V-Sit correctly:

1. Starting Position

Place your hands on parallettes, dip bars or the floor next to your hips. Push yourself up into an L-Sit with your arms fully extended, shoulders depressed, and legs straight in front of you.

2. Lift Into the V Position

From the L-Sit, actively lift your legs higher by compressing your core and hip flexors. Aim to bring your legs up to around a 45-degree angle or higher while keeping them straight.

3. Lean Back Slightly

Shift your upper body slightly backward to balance the higher leg position. Keep your chest lifted and avoid collapsing through the shoulders while maintaining full control.

4. Hold and Control the Descent

Hold the V-Sit position as long as possible with straight legs and strong core tension. Then lower yourself back down in a controlled manner and repeat for multiple sets.

Recommended Equipment for the V-Sit

Dip Bars – For optimal wrist alignment and a greater range of motion during dips.

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Liquid Chalk – For grip and security during holds.

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Elbow Sleeves – For elbow security and stability.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The V-Sit is a key progression in calisthenics that builds elite-level core strength and compression:

• Develops strong hip flexors and core compression

• Improves flexibility and active mobility

• Enhances balance and body control

• Prepares you for advanced skills like Manna and press movements

Mastering the V-Sit gives you a strong foundation for high-level static skills and better overall body control.

Main muscles used

The V-Sit primarily targets:

• Core muscles (especially lower abs)

• Hip flexors

• Shoulders for stabilization

• Quadriceps

This exercise is essential for building compression strength and control in advanced calisthenics movements.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

The V-Sit is technically demanding, so proper form is key. Avoid these common mistakes:

• Bent legs: Keep your legs straight to maximize compression and effectiveness.

• Collapsing shoulders: Stay pushed up and stable to protect your joints.

• Insufficient lean: Slightly lean back to balance the position properly.

• Lack of flexibility: Tight hamstrings can limit your leg height and progress.

Focus on clean form and progressive overload to build strength and control in this advanced skill.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

Please read our legal disclaimer before starting your workout.

Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!