V-Sit on Floor
Elevate your core strength and balance with the V-Sit on Floor. This challenging bodyweight exercise forms a 'V' shape, balancing on your sit bones.
- Movement
- Compound
- Force
- Static
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of V-Sit on Floor
Description
A floor exercise where you balance on your sit bones and hold your legs in the air, making a 'V' shape with your body.
Save V-Sit on Floor to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do V-Sit on Floor
- 01Setup
Sit on the floor with your legs extended straight in front of you, hands resting on the floor beside your hips for support.
- 02Setup
Lean back slightly, engaging your core, and bend your knees slightly if needed to prepare for the lift.
- 03
Exhale as you simultaneously lift your legs and torso off the floor, balancing on your sit bones to create a 'V' shape with your body.
- 04
Extend your arms forward, parallel to the floor, or out to the sides for additional balance.
- 05
Hold this 'V' position, maintaining a strong, stable core and breathing steadily, for the prescribed duration.
Tips
- Focus on initiating the movement from your core, pulling your navel towards your spine, rather than just relying on hip flexor strength.
- If maintaining the 'V' is too challenging, slightly bend your knees or keep your hands on the floor for support, gradually progressing as strength improves.
- Imagine a string pulling your chest upwards to help maintain a straight spine and prevent rounding of the lower back during the hold.
Common mistakes
- Rounding the lower back compromises spinal integrity; actively lengthen your spine and lift through your chest to maintain a neutral position.
- Allowing your legs to drop too low reduces core engagement; focus on lifting your legs higher to achieve a distinct 'V' shape from hips to toes.
- Holding your breath creates unnecessary tension and reduces endurance; maintain slow, controlled breathing throughout the entire hold.
In the Ellim app, V-Sit on Floor unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train v-sit on floor?
Get Ellim — FreeQuestions
What muscles does V-Sit on Floor work?
V-Sit on Floor primarily targets Deltoid Posterior, Iliopsoas, Infraspinatus, Quadriceps, Rectus Abdominis, Sartorius, Tensor Fasciae Latae, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers, Triceps Brachii.
Is V-Sit on Floor good for beginners?
V-Sit on Floor is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for V-Sit on Floor?
You need Body weight to perform V-Sit on Floor. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for V-Sit on Floor?
Focus on initiating the movement from your core, pulling your navel towards your spine, rather than just relying on hip flexor strength. If maintaining the 'V' is too challenging, slightly bend your knees or keep your hands on the floor for support, gradually progressing as strength improves. Imagine a string pulling your chest upwards to help maintain a straight spine and prevent rounding of the lower back during the hold.
What are common mistakes when doing V-Sit on Floor?
Rounding the lower back compromises spinal integrity; actively lengthen your spine and lift through your chest to maintain a neutral position. Allowing your legs to drop too low reduces core engagement; focus on lifting your legs higher to achieve a distinct 'V' shape from hips to toes. Holding your breath creates unnecessary tension and reduces endurance; maintain slow, controlled breathing throughout the entire hold.
Related exercises
Lying Leg Hip Side Raise on Floor
Iliopsoas · Obliques · Body weight
Seated In Out Leg Raise on Floor
Iliopsoas · Quadriceps · Body weight
Seated Alternate Crunch
Iliopsoas · Rectus Abdominis · Body weight
Decline Leg Hip Raise
Iliopsoas · Rectus Abdominis · Body weight
Cat Cow Stretch
Waist · Erector Spinae · Body weight
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Track every rep of V-Sit on Floor.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store