Oblique V-Ups
A bodyweight isolation movement performed lying on the side, contracting the obliques to simultaneously lift the legs and torso in a challenging V-shape movement.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques
Secondary Muscles
Abs
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
Hip Flexors
6/10Iliopsoas
Abs
5/10Rectus Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds • Rest briefly before switching sides or between sets.
How to Perform
Lie on one side with legs straight and stacked, placing the bottom arm out for support or resting it on the floor. Place the top hand gently behind your head.
- Simultaneously crunch your torso and raise your legs toward the ceiling, creating a V-shape with your body.
- Focus on contracting your side abdominal wall (obliques) at the peak of the movement.
- Slowly and controlledly lower your torso and legs back to the starting position.
- Complete all repetitions on one side before switching to the opposite side.
Coaching Tips
Form Cues
- Squeeze your side
- Meet in the middle
- Control the descent
- Keep legs straight
Breathing
Exhale strongly as you lift your torso and legs together, and inhale as you slowly return to the starting position.
Tempo
2-0-1
Range of Motion
Move until the torso and hips are visibly lifted off the floor and your obliques are fully contracted laterally.
Safety
Safety Notes
- Stop immediately if you feel sharp pain in the lower back or hip flexors.
- Ensure neck remains neutral; the hand is only a guide, not a pulling aid.
Spotting
Not applicable as this is a bodyweight core exercise; focus on maintaining control.
Common Mistakes
- Using momentum to swing up
- Pulling hard on the neck or head
- Not fully contracting the side abdominals
- Rushing the lowering phase
When to Avoid
- Acute lower back pain
- Severe hip flexor strain
Flexibility Needed
- Sufficient spinal lateral flexion
Build Up First
- Ability to perform a standard side plank
- Basic bodyweight crunch competency
Also known as
Oblique Jackknife, Side Crunch With Leg Lift, Side Jacknife
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