Oblique V-Up On Floor
Oblique V-Up On Floor Exercise Description
The Oblique V-up on Floor is a side-lying, bodyweight core exercise that emphasizes lateral trunk flexion. It primarily targets the internal and external obliques, with assistance from the rectus abdominis and hip flexors as the legs lift. Performed correctly, it reinforces trunk stiffness, pelvic control, and coordination between the upper and lower body without equipment. The movement is characterized by simultaneously lifting the torso and both legs toward each other while keeping the shoulders and hips stacked. A controlled tempo, neutral neck, and deliberate range help keep the load on the obliques rather than the lower back or hip flexors. Use smooth, non-momentum reps and maintain alignment to ensure the exercise remains a true oblique-focused pattern.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Psoas Major, Rectus Abdominis
- Stabilizing Muscles: Multifidus, Quadratus Lumborum, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Side Abs, Side Abs
- Movement Direction: Lateral
- Muscle Position: Lateral
- Gender: Male
How To Do The Oblique V-Up On Floor Exercise
‘- Lie on your right side with legs long, feet stacked, and body in a straight line from head to heels.
– Extend your right arm slightly forward on the floor for balance; place your left fingertips lightly at your left temple (don’t pull on your head).
– Set your position: ribs down, brace the abdominal wall, shoulders and hips stacked, neck neutral with eyes forward.
– Exhale and lift your torso and both legs at the same time by laterally flexing through your left side, bringing your left elbow toward your thighs.
– Keep the movement crisp but controlled; avoid rolling backward or twisting through the torso.
– Pause briefly at the top with tension through the obliques; keep knees long (a slight bend is acceptable for control).
– Inhale and lower your torso and legs together under control to the starting position without collapsing.
– Maintain a steady rhythm and smooth contact of the bottom arm with the floor for balance.
– Switch sides and repeat, keeping the same alignment and control.
Oblique V-Up On Floor Tips
‘- Lie in a straight line from head to heels with feet stacked to set a stable base.
– Extend your bottom arm slightly forward on the floor and keep smooth contact for balance.
– Place top fingertips lightly at your temple and avoid pulling on your head.
– Before moving, set ribs down, brace your abdominal wall, and keep shoulders and hips stacked.
– Maintain a neutral neck with eyes forward throughout the movement.
– Lift your torso and both legs at the same time by laterally flexing through the working side.
– Keep the motion crisp but controlled, using smooth, non-momentum reps.
– Avoid rolling backward or twisting through the torso to keep the focus on the obliques.
– Pause briefly at the top with tension in the obliques, keeping the knees long (a slight bend is acceptable for control).
– Lower torso and legs together under control to the start position, then switch sides while keeping the same alignment and rhythm.
Oblique V-Up On Floor Beginner Introduction
The Oblique V-up on Floor is a floor-based bodyweight core move that highlights a strong side-bending action through the waist. With the body resting on one side, the upper body and both legs lift toward each other, creating a V-like shape driven mainly by the side abs, with help from the abs and hip flexors as the legs rise. Because it uses only bodyweight and a simple setup on the ground, it fits easily into home or gym routines.
This exercise places a big emphasis on control and body awareness. The trunk stays firm, the pelvis stays organized, and the shoulders and hips line up rather than rolling or twisting. A calm, steady tempo and comfortable neck position help the effort stay centered in the side of the waist instead of shifting into the lower back or the front of the hips. The pattern encourages coordination between the upper and lower body, building a connected feel through the entire midsection rather than isolating just one area.