band alternating v-up: technique and muscles worked

Animated demonstration of band alternating v-up

How to do this exercise

Step:1 Lie flat on your back with your legs straight and your arms extended overhead, holding the band.
Step:2 Engage your abs and lift your legs and upper body off the ground simultaneously, reaching your hands towards your toes.
Step:3 As you lower your legs and upper body back down, switch the position of your legs, crossing one over the other.
Step:4 Repeat the movement, alternating the position of your legs with each repetition.
Step:5 Continue for the desired number of repetitions.

Equipment: Body weight Resistance band
Body part: Abdominals Thighs
Target muscle: Rectus abdominis Internal obliques External obliques
Secondary muscle: Quadriceps Transverse abdominis

Hypertrophy grade

Average5 / 10

Nemeo’s take

The alternating V-Up with band offers good recruitment of the abdominals and obliques, but stability and coordination limit progression under load. The exercise excels for dynamic activation, targeting the center of the body over a large amplitude, but remains less effective than a classic weighted crunch for progressive overload. The involvement of the hip flexors and the complexity of the movement can divert tension from the target muscle to failure. Ideal as a functional variant or at the end of the session, but less relevant for pure hypertrophy.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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band alternating v-up

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