Ring V-Sit
An advanced static hold with the body in a V-shape position on rings—hips elevated and legs extended straight, creating an inverted V. Demands extreme core and hip flexor strength.
Instructions
- Sit between the rings with hands gripping them on either side.
- Press down into the rings and lift your hips off the ground.
- Extend your legs straight out in front of you, maintaining a V-shape between your torso and thighs.
- Keep your torso upright and core maximally engaged.
- Maintain constant pressure into the rings for stability.
- Hold this position for the desired duration.
- Lower yourself when complete.
Tips
- This is an expert-level movement requiring extensive prior training.
- Master tuck L-sit before attempting full V-sit.
- Keep shoulders engaged and depressed throughout.
- Ring turnout provides additional mechanical advantage.
- This demands exceptional hip flexor strength and conditioning.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Hold |
|---|---|---|
| Gain strength | 3 | 5 s |
| Build muscle | 3 | 10 s |
| Build endurance | 3 | 15 s |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
Reverse Hyper Bodyweight
Learn more about reverse hyper bodyweight beginner calisthenics
Ring Tuck L-Sit
Learn more about ring tuck l-sit intermediate calisthenics