{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Tuck-Up",
      "kind": "common"
    },
    {
      "text": "Tuck Crunch",
      "kind": "common"
    },
    {
      "text": "V-Up Tuck",
      "kind": "common"
    },
    {
      "text": "V-Up - Mark Lauren",
      "kind": "brand"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "iliopsoas",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-femoris",
        "role": "synergist"
      },
      {
        "muscle": "obliques",
        "role": "synergist"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "lumbar-spine",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics"
    ],
    "movement_patterns": [
      "spinal-flexion"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "2689"
  },
  "id": "oec:tuck-v-up",
  "instructions": {
    "setup": [
      "Lie face up on the floor with your legs fully extended and arms resting along your sides.",
      "Engage your midsection and lift your head, shoulders, and feet a few inches off the floor into a shallow hollow-body hold."
    ],
    "steps": [
      "Simultaneously flex your hips and spine while bending your knees, pulling them directly toward your chest.",
      "Raise your torso off the floor and reach your hands forward alongside your shins, balancing momentarily on your glutes at the top of the contraction.",
      "Pause briefly at the peak, then control your descent by extending your hips, knees, and spine.",
      "Return to the hovered hollow position with your shoulders and heels off the ground before starting the next repetition."
    ],
    "breathing": "Exhale forcefully as you tuck your knees and curl your torso up; inhale as you slowly extend back to the starting hollow position.",
    "cues": [
      "Meet in the middle.",
      "Balance on your hips, not your lower back.",
      "Keep heels and head hovered between reps."
    ],
    "common_faults": [
      {
        "fault": "Using momentum to throw the arms forward rather than contracting the abdominal muscles.",
        "correction": "Initiate the movement by tucking your ribs toward your pelvis and moving with steady control."
      },
      {
        "fault": "Letting the lower back aggressively arch and slam onto the floor during the descent.",
        "correction": "Maintain abdominal tension on the way down, stopping just before the lower back loses contact or control."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid this movement if you have acute lower back pain triggered by repetitive lumbar flexion."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Tuck V-Up",
  "previous_ids": [
    "oec:v-up-mark-lauren"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: V-Up - Mark Lauren",
        "url": "https://wger.de/en/exercise/2689/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "tobias08"
      }
    ]
  },
  "relations": [
    {
      "type": "regression-of",
      "target": "oec:medicine-ball-v-up"
    },
    {
      "type": "progression-of",
      "target": "oec:seated-knee-tuck"
    },
    {
      "type": "substitute-for",
      "target": "oec:seated-knee-tuck"
    },
    {
      "type": "progression-of",
      "target": "oec:reverse-crunch"
    },
    {
      "type": "progression-of",
      "target": "oec:crunch"
    }
  ],
  "setup": {
    "position": "supine",
    "range": "full"
  },
  "status": "active",
  "summary": "A bodyweight core exercise where the torso and knees draw together simultaneously from a hollow supine position to balance on the glutes."
}