Skip to content
Gymlab
Create your personal plan

Strength Training · Calisthenics · Gymnastics

V-Sit

The V-sit is an advanced support hold on parallettes with straight legs raised toward your torso. It challenges your abs and hip flexors while your arms support your body above the floor.

Higher injury risk. Read the safety notes before adding weight.

  • Advanced
  • Higher injury risk
  • Rest 2 min

How to do it

  1. Grasp the parallettes beside your hips from a seated position.
  2. Press your body off the floor with straight arms, keeping your knees tucked.
  3. Extend your legs forward into an L-sit, with your feet at hip height.
  4. Raise your straight legs above horizontal toward your chest.
  5. Hold the V-shaped position with your hips suspended between your hands.
  6. Lower your legs back to horizontal under control.
  7. Place your feet on the floor to end the hold.

Form cues

  • Push your shoulders away from your ears.
  • Squeeze your thighs together.
  • Keep breathing through the hold.

Common mistakes

  • Swinging the legs upwardPause in the L-sit before lifting so momentum does not carry you into position.
  • Leaning too far backwardKeep your shoulders near the line of your hands rather than throwing your torso back to lift your feet.
  • Forcing extra heightUse the highest leg position you can maintain without bending your knees or losing balance.

Safety

Losing balance can tip you backward or collapse your arm support, causing a fall. Fatigue or forcing the position can also strain your wrists, elbows, shoulders, or hamstrings.

  • Use low, stable parallettes on a level, nonslip surface with landing padding around you.
  • Warm up with gentle wrist movements and short, supported holds.
  • Practice a controlled exit from an L-sit before attempting greater leg height.
  • End the hold as soon as your elbows begin to buckle or your grip slips.

Use a tuck L-sit or seek advice from a physiotherapist first if wrist, elbow, shoulder, or hamstring pain limits the position.

Muscles worked

Front
Back

Primary muscles

  • Abs
  • Hip Flexors

Secondary muscles

  • Quadriceps
  • Triceps

Equipment

  • Gymnastics Landing Mat
  • Parallettes

Sets and reps

Sets
3–5
Target
3–10 seconds
Rest
2 min

Attempt this prescription only after you can hold a steady, pain-free L-sit.

Variations

Easier