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Plate V-Up
A dynamic core exercise holding a weight plate overhead while lifting the torso and legs into a V shape, targeting rectus abdominis, obliques, and hip flexors to build strength and control.
About Exercise
Equipment
Plates
Difficulty
4/5 • Advanced
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Quads, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Hip Flexors
7/10Iliopsoas
Quads
4/10Rectus Femoris
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie supine on the floor with legs extended and a weight plate held in both hands overhead, arms straight. Engage core and lift feet slightly off the ground.
- Simultaneously raise your torso and legs toward the ceiling, keeping arms and legs straight.
- Reach the plate toward your feet to form a V shape with your body.
- Exhale as you peak the contraction.
- Slowly lower your torso and legs back toward the starting position with control.
- Inhale during the descent.
- Maintain tension without letting shoulders or feet touch the ground between reps.
Coaching Tips
Form Cues
- Keep arms and legs straight
- Engage core fully
- Move simultaneously
- Control the descent
- Hollow body position
Breathing
Exhale during the lift to the V position; inhale as you lower back to start. Brace core throughout.
Tempo
3-1-2
Range of Motion
From fully supine with arms and legs extended to a V where torso is at 45 degrees and legs at 45 degrees, plate near feet.
Safety
Safety Notes
- Master bodyweight V-up first
- Use light plate initially
- Avoid if lower back pain exists
- Keep spine neutral, no excessive rounding
- Clear space to avoid hitting obstacles
Spotting
No spotting needed; perform in open space with proper form.
Common Mistakes
- Allowing back to arch
- Jerky movements
- Letting feet or shoulders touch ground
- Using momentum instead of core
- Holding breath
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Hip flexor strain
Flexibility Needed
- Adequate hamstring flexibility
- Thoracic mobility
- Hip flexion range
Build Up First
- Master bodyweight V-up
- Core engagement proficiency
- Controlled sit-up ability
Also known as
Weighted Plate V-Up, Plate Crunch V
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