Back · Bodyweight
Lying Prone V Lift
How to do the lying prone v lift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
Lie face down with your arms extended overhead in a V shape and legs straight behind you. Simultaneously lift your arms, chest, and legs off the floor by contracting your back and glutes. Hold briefly at the top, then lower everything back down with control.
- 1Your lower back and glutes lifting the limbs off the floor
- 2The mid back and rear shoulders working to raise the arms
- 3A long stretched body rather than a crunched one
Common mistakes
- Do not jerk the limbs up using momentum
- Avoid cranking the neck back; keep your gaze down
- Do not let everything drop at once; lower with control
Muscles worked
The lying prone v lift mainly works the lower back and glutes, with the mid traps, lower traps, hamstrings, rear delts, lats, and upper traps assisting.
- Lower BackPrimary
- GlutesPrimary
- Mid TrapsSupport
- Lower TrapsSupport
- HamstringsSupport
- Rear DeltsSupport
- LatsSupport
- Upper TrapsSupport
- CalvesMinor
- Front DeltsMinor
Kovo programs the lying prone v lift for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.