Calisteniapp / V-sit
V-sit: your step-by-step plan.
With this program you will learn the static movement known as V-sit. For this, we will work on 3 fundamental parts: the first one is flexibility, especially in the hamstrings, which you will need to do the strict movement. The second one is strength, focused on the triceps. And the third one is progressions, which will help you understand and control the movement.
Available in Calisteniapp for iOS and Android.
Explore my path
Objective
Being able to do at least 5" of strict V-sit.
- Frequence
- See program guidance
- First session duration
- 36 min
- Program
- 14 estimated weeks
01 / Requirements
Required prerequisites
- × 10 Dips
Necessary equipment
For this program you will need Box.
02 / Program
Build your path.
Each phase prepares you for the next. Weeks are a guide: repeat a phase when you need more practice before moving on.
Week 1–2Flexibility and basic strength
What you will practise
One of the most important pillars for being able to do a strict V-sit is having enough flexibility in the hamstrings, which is why we start from the very first phase with specific posterior chain work. At the same time, you will prepare the pushing and compression muscles that will later support the position: triceps, shoulders, abs, and hip flexors. Exercises such as Bench dips, Sphinx push-ups, and Knee raises on parallel bars will give you a solid foundation to support your body weight with straight arms and raise your legs with control.
Week 3–4First progressions
What you will practise
In this phase you will begin the first more specific V-sit progressions, while continuing to develop the flexibility and strength needed for this movement. The main focus starts to shift toward active compression and control of the leg raise, something you will notice especially with V raises on parallel bars and L sit raises on parallel bars. These exercises teach you to coordinate the abs, hip flexors, and triceps so you can gradually get closer to the real mechanics of the V-sit.
Week 5–7Advanced Progressions
What you will practise
In this phase you will begin with the Tucked v-sit progression and with even more direct complementary exercises to build the final movement. Here you are no longer working only on general strength, but on the ability to compress the body, raise the legs with intent, and hold a static position with active support from the arms and shoulders. The Tucked v-sit will allow you to understand the basic positioning of the exercise by reducing the lever, while Hollow body sitting to v-sit will improve the transition between abdominal control and compression.
Week 8–10First attempts at V-sit
What you will practise
In this phase you will begin trying the V-sit directly. The idea is for you to at least be able to hold the position, even if the form is not completely perfect yet. After the previous work on mobility, compression, and pushing strength, it is now time to transfer all of that to the full movement. The V-sit appears for the first time as the main objective, accompanied by progressions such as Tucked v-sit and Advanced l-sit on parallel bars to continue reinforcing the technical base and isometric tolerance.
Week 11–14Improvement of technique
What you will practise
In this phase we will focus on trying to perform the V-sit strictly for at least 5 seconds. The goal is no longer just to hold the position, but to do it with straight legs, good compression, and an increasingly clear angle. To do this, you will continue relying on exercises such as Tucked v-sit and Advanced l-sit on parallel bars, which consolidate isometric strength, while Explosive dips and Triceps extensions against low bar reinforce the pushing power and endurance needed to maintain a solid base.
Estimated end of the plan
Choose a valid date to preview your plan.
This date reflects the planned duration, not a guaranteed date for completing V-sit. Your progress may take additional weeks.
03 / Calisteniapp
Your first session, step by step.
Here is the first session of the program, so you have a reference for how the sessions are structured.
Estimated duration of 36 min depending on the rest periods you choose. Sets and reps are a reference: adjust them to your level.
The exercises you will discover.
Every movement that appears at least once across the program.
Rear chain stretching
Bench dips
Leg raises on the ground
Abdominal crunch with extended arms
Rear chain stretching on the floor
Sphinx push-ups
Knee raises on parallel bars
Extended leg hip raises
Shoulder extensions on the floor
Push-ups
Dips
Hamstring stretch face up
V raises on parallel bars
L sit raises on parallel bars
Triceps extensions against low bar
Pike compressions
Pancake stretch on the floor
Tucked v-sit
Isometric pike compression
Hollow body sitting to v-sit
V-sit
Advanced l-sit on parallel bars
Explosive dips
Understand the reason behind each step.
The program is designed to train twice a week, with an extra routine in case you want to do a third day.
You will need parallel bars.
Take breaks between 1'45" to 3', depending on how difficult the routines are for you.
They train with Calisteniapp.
App reviews already published on our website. These are not specific to this program.
The best. I've been on the pro plan for two years and have achieved excellent results. Resistance, strength, skill, and aesthetics, I've obtained it all thanks to the guidance of this app on this beautiful calisthenics journey.
If the free option is already great, the pro option has to be amazing. I'm super happy. I'm a beginner, a very beginner, and really everything is simple, the exercises can be done anywhere without equipment, and it's helping me a lot.
From “one day” to your first session.
Download Calisteniapp on your phone.
Find V-sit and check its access options.
Review the terms shown in the app and start the first phase.
If the app offers you a 7-day trial, check the subsequent price, billing period, renewal and cancellation before activating it. Availability and terms are those shown in your account and store.
Before you start.
What goal should I achieve in each phase?
Your goal will usually be to be able to complete the main routines without failing in any exercise, but each phase has its description and specified objective, read them carefully!
Do I have to do the extra routines?
The extra routines are for people who want to add an extra training day to their planning, but it is not mandatory to do them.
Every step counts.
Start with preparation. Follow the path. Give your progress time.
Available in Calisteniapp for iOS and Android.