Waist Exercise · Body Weight

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V-Sit On Floor

The V-sit on floor demonstration keeps both hands planted beside the hips while the straight legs lift and lower. This is a floor-supported leg raise, not a balance with the arms reaching toward the feet. The hands remain part of the support throughout the animation.

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Category

Waist

Equipment

Body Weight

Target

Abs

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the V-Sit On Floor

1. Sit with your legs extended and place your palms on the floor beside your hips.
2. Keep the hands planted as you lean back enough to begin the demonstrated leg lift.
3. Raise the legs together through a range you can control; do not force the near-vertical position shown.
4. Lower the legs smoothly without dropping them, keeping the supporting hands in place.
5. Reset or end the set if you cannot maintain the support position comfortably.

Match the floor support

The historical V-sit label can describe several different movements. This animation shows hand support and moving legs, not an arms-forward static hold.

Technique & Form Tips

The legs move while the hands help support the upper body. Changing to an arms-forward V balance removes that support and creates a different exercise.

Common Mistakes to Avoid

• Removing hand support: The demonstrated version keeps the palms on the floor. Do not replace it with an unsupported balance unintentionally.
• Forcing height: Use a controllable leg height instead of swinging the legs toward vertical.

How to Breathe During This Exercise

Keep breathing throughout the lift and lowering phases rather than holding your breath to maintain the position.

Comfort and Control

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The V-Sit On Floor mainly targets your Abs, with your Hip Flexors helping support the movement.

More Waist Exercises

3/4 Sit-Up Body Weight · Abs 45° Side Bend Body Weight · Abs Air Bike Body Weight · Abs Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the V-Sit On Floor work?

The V-Sit On Floor mainly works your abs. Your hip flexors also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the V-Sit On Floor?

You do the V-Sit On Floor with Firm floor space or a non-slip exercise mat. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the V-Sit On Floor?

One mistake to watch for is removing hand support: The demonstrated version keeps the palms on the floor. Do not replace it with an unsupported balance unintentionally.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the V-Sit On Floor?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.

What's a good alternative to the V-Sit On Floor?

The Assisted Hanging Knee Raise trains your abs with assisted and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.