Oblique V-Ups
Bodyweight core exercise targeting obliques through lateral flexion and rotation to build stability and strength; ideal for calisthenics and functional training routines.
About Exercise
Equipment
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Obliques
Secondary Muscles
Hip Flexors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
7/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
5/10Iliopsoas
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your side with legs extended and stacked. Extend bottom arm forward for support; place top hand behind head.
- Engage core and exhale.
- Simultaneously lift upper body and legs toward ceiling.
- Form V shape by bringing elbow toward hip and hand toward foot.
- Squeeze obliques at top.
- Inhale and lower with control, keeping tension.
- Switch sides after reps.
Coaching Tips
Form Cues
- Squeeze side abs hard
- Keep neck neutral
- Legs straight throughout
- Core tight, no arching
Breathing
Exhale during lift to engage obliques; inhale during controlled descent.
Tempo
3-1-2
Range of Motion
Lift until torso and legs form V with shoulders and feet off ground; avoid full floor contact on return.
Safety
Safety Notes
- Avoid if acute back pain
- Stop if dizziness occurs
- Consult pro for injuries
- Progress gradually from regressions
Spotting
Not required; self-spot with form checks.
Common Mistakes
- Using momentum for lift
- Pulling on neck
- Arching lower back
- Uneven reps per side
When to Avoid
- Lower back strain
- Neck injuries
- Recent abdominal surgery
Flexibility Needed
- Adequate spinal lateral flexion
- Hip flexion range
Build Up First
- Master basic side crunch
- Core stability proficiency
Also known as
Side V-Ups, Oblique Jackknives, Side Oblique Crunches
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