Oblique V-Up
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
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Stability Ball Oblique Crunch
Stability Ball
Obliques
Barbell Landmine Rotational Press
Barbell
Shoulders, Obliques
Bodyweight Lunge with Twist
Bodyweight
Obliques
Side Plank Hip Dips
Bodyweight
Obliques
Resistance Band Seated Wood Chop
Bands
Obliques
Resistance Band Side Bend
Bands
Obliques
Resistance Band Side Plank Row
Bands
Obliques, Lats
Suspension Trainer Hip Throw
Suspension Trainer
Lats, Obliques
Suspension Trainer Side Plank
Suspension Trainer
Obliques
Balance Trainer Side Bend
Balance Trainer
Obliques
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
