Oblique V-up on Floor
- Synergist muscles
- Adductor Brevis, Adductor Longus, Adductor Magnus, Gracilis, Pectineous, Sartorius, Tensor Fasciae Latae
- Equipment
- Body weight
- Body part
- Hips, Waist
- Type
- Strength
The Oblique V-up on Floor is a bodyweight core exercise performed lying on your side that simultaneously lifts both the legs and upper body to form a V-shape, placing intense demand on the obliques, iliopsoas, and rectus abdominis. The adductors, gracilis, pectineus, sartorius, and tensor fasciae latae assist with leg elevation and hip stabilization. It is well-suited for building lateral core strength and hip flexor endurance without any equipment.
How to do the Oblique V-up on Floor
- 1Lie on your right side on the floor with your body in a straight line, legs stacked and extended, and your right arm extended overhead along the floor for alignment.
- 2Place your left hand lightly behind your head or rest it along your left side for balance.
- 3Brace your core and, in one controlled movement, raise both legs and your upper torso off the floor simultaneously, crunching toward each other.
- 4Continue lifting until your body forms a V-shape, with your obliques fully contracted at the top.
- 5Pause briefly at the peak contraction, keeping your legs straight and your torso lifted.
- 6Slowly lower both your legs and torso back to the starting position under control, avoiding letting them drop.
- 7Complete all reps on the right side, then switch to your left side and repeat.
Form tips
- Initiate the movement from your obliques rather than yanking with your neck or arm — think of pulling your hip and shoulder toward each other.
- Keep your legs straight and stacked throughout; bending the knees shortens the lever and reduces oblique activation.
- Control the descent as deliberately as the ascent — the eccentric phase builds as much strength as the lift.
- Keep your lower arm relaxed and use it only for light support, not as a lever to push yourself up.
Common mistakes
- Using momentum to swing the legs and torso up instead of contracting the obliques, which reduces effectiveness and strains the lower back.
- Bending the knees during the lift, which makes the movement easier but shifts load away from the obliques and hip flexors.
- Pulling on the neck with the top hand, placing strain on the cervical spine instead of engaging the core.
- Letting the hips roll backward or forward during the movement, which loses the side-lying alignment needed to target the obliques.
Frequently asked questions
What muscles does the Oblique V-up on Floor work?
The primary muscles are the obliques, iliopsoas, and rectus abdominis. The adductor brevis, adductor longus, adductor magnus, gracilis, pectineus, sartorius, and tensor fasciae latae assist with leg elevation and hip stabilization.
How is the Oblique V-up different from a regular V-up?
A standard V-up is performed lying on your back and targets the rectus abdominis symmetrically. The Oblique V-up is done on your side, which shifts the primary load onto the lateral core — specifically the obliques — and the hip abductors and adductors that stabilize the stacked legs.
Is this exercise suitable for beginners?
It requires moderate core strength and hip flexor control. Beginners can build up to it by first mastering side-lying leg raises and side planks. Once you can hold a side plank for 30 seconds with good form, you are generally ready to attempt this movement.
How many reps and sets should I do?
A typical range is 3 sets of 10–15 reps per side. Because the exercise relies entirely on bodyweight, higher rep ranges with strict form are more effective than rushing through low-rep sets with momentum.
Can I do the Oblique V-up on a mat?
Yes, and it is recommended. A yoga or exercise mat cushions the hip bone of the supporting side, which can otherwise become uncomfortable on a hard floor during repeated reps.
