Alternating Banded V-Up
In SetGrip: Banded V-Up (Alternating)
- Primary muscleAbs
- EquipmentResistance Band
- DifficultyIntermediate
- TypeCore · Core flexion
- Secondary muscles
- Hip Flexors
- Body part
- Core
- Position
- Lying
- Laterality
- Alternating sides
- Category
- Strength
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Compared with the standard Banded V-Up, this alternating version has you cross one leg over the other on every rep, which adds a coordination demand and a mild rotational bias to the band-loaded fold. Keep the band taut overhead between reps so the tension never fully drops out of the movement.
How to do the Alternating Banded V-Up
- Lie flat on your back with your legs straight and your arms extended overhead, holding the band.
- Engage your abs and lift your legs and upper body off the ground simultaneously, reaching your hands towards your toes.
- As you lower your legs and upper body back down, switch the position of your legs, crossing one over the other.
- Repeat the movement, alternating the position of your legs with each repetition.
- Continue for the desired number of repetitions.
Tip: Breathe out as you crunch and let the last bit of air leave the lungs at the top of each rep.
Muscles worked
Primary
Abs · Core
The rectus abdominis shortens to bend the spine forward, and each rep should end with the upper abs fully contracted and the ribs pulled down.
Secondary
- Hip Flexors — The hip flexors take over if your feet are anchored and you come up too high; keep the range short to leave them out.
Common mistakes
- Pulling on the neck — hands behind the head should support, not yank; keep the elbows wide and the chin about a fist away from the chest.
- Sitting all the way up — a crunch is a curl of the ribs toward the pelvis, not a sit-up; the lower back should stay on the floor the whole time.
- Cranking out fast reps — momentum does the work if you bounce; lift to a squeeze, hold for a count and lower slowly.
- Never adding load — once bodyweight reps get easy, hold a plate on the chest or use a cable rather than doing sets of 50.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Crunches close out a session after the heavy work, or they can fill the rest periods between sets of a lift that does not need much bracing. Pair a cable crunch with a cable side bend on the same stack.
Variations and alternatives
Similar exercises
Without resistance band
Frequently asked questions
What muscles does the Alternating Banded V-Up work?
The Alternating Banded V-Up primarily works the abs. It also involves the hip flexors, which assist the movement and stabilise the joints.
Is the Alternating Banded V-Up good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Alternating Banded V-Up with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Alternating Banded V-Up?
If you cannot do the Alternating Banded V-Up, try the Arms Overhead Crunch, the Decline Crunch or the Incline Bench Leg Hip Raise. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Alternating Banded V-Up, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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