Hanging V-Sit

An advanced isometric hold where the body forms a "V" shape with straight legs extended upward while suspended from a bar, intensely challenging the core and shoulders.

Instructions

1. Hang from a pull-up bar with both arms fully extended at arm’s length, feet together.
2. Engage your core and hip flexors to raise your straight legs up until they are extended upward, creating a “V” shape with your torso.
3. Keep your legs as straight as possible and elevated to create maximum tension.
4. Maintain active engagement in your core, shoulders, and hip flexors throughout the hold.
5. Hold this position for as long as possible while maintaining proper form.
6. Lower your legs with control and rest before attempting another set.

Tips

• This is a very advanced movement—master hanging leg raises before attempting V-sits
• Focus on keeping your legs elevated and straight for maximum difficulty
• Engage your core muscles intensely to maintain the position without swinging
• Build time gradually over weeks and months
• Maintain strong shoulder engagement and stability throughout the hold