Side V-Up

The side V-up is a bodyweight core exercise performed lying on one side, where the legs and upper body lift simultaneously to fold the body into a V shape. It isolates the obliques on the down side more directly than a standard V-up because gravity pulls straight across the torso rather than straight down. It also demands hip and shoulder coordination to keep the legs and torso rising together, making it as much a control exercise as a strength one.

Muscles Targeted

• Primary: Obliques (internal and external, on the lower side)
• Secondary: Rectus abdominis, hip flexors
• Tertiary: Latissimus dorsi, quadratus lumborum

Starting Position

Lie on your side with your legs fully extended and stacked, feet together and pointed. Rest your bottom arm along the floor for balance, or prop it under your ribs for support, and place your top hand lightly behind your head or extended overhead. Keep your hips stacked directly on top of each other before you begin the lift.

Execution Steps

1. Brace your obliques on the down side before initiating any movement.
2. Lift both legs off the floor together, keeping them straight and stacked.
3. Simultaneously lift your torso off the floor, bending at the waist toward your legs.
4. Bring your top arm toward your feet as your torso and legs rise, closing the gap into a V shape.
5. Hold the top position briefly, feeling the contraction along the side of your waist.
6. Lower your legs and torso back down together, under control, without letting them drop.
7. Complete all reps on one side, then switch to the other side.

Form Cues

• Lift legs and torso together: Avoid using momentum from one side to yank the other up.
• Keep the hips stacked: Rolling backward onto the glutes reduces oblique tension and makes the lift easier than it should be.
• Reach long through the legs: Keeping the legs fully extended increases the lever arm and the challenge on the obliques.
• Exhale as you lift: Breathing out on the crunch phase helps engage the deep core.
• Keep the neck relaxed: Avoid pulling on the neck with the top hand; let the obliques do the work.

Common Mistakes

• Rolling onto the glutes: This shifts the base of support and lets the hip flexors take over from the obliques. Keep the hips stacked throughout.
• Using momentum to swing up: A jerky lift bypasses the muscle contraction that makes the exercise effective. Lift with a slow, controlled squeeze.
• Bending the knees to cheat the range: Shortening the legs makes the V easier to close but reduces the training effect. Keep the legs straight unless intentionally using the regression.
• Letting the top leg drift forward: Legs sliding out of alignment reduces oblique tension and adds hip flexor involvement. Keep the legs stacked and together.
• Dropping back down uncontrolled: Letting gravity do the lowering skips the eccentric portion of the exercise. Lower with the same control as the lift.

Variations

• Bent-knee side V-up: Bending the knees toward the chest reduces the lever arm for a beginner-friendly regression
• Side V-up with rotation: Twisting the torso toward the opposite leg targets the obliques from a different angle
• Weighted side V-up: Holding a light dumbbell in the top hand increases resistance for advanced lifters
• Side plank with hip dip: A lower-intensity isometric alternative that still targets the lateral core
• Standard V-up: The bilateral version performed facing up, targeting the rectus abdominis more directly

Tips for Progression

• Master the bent-knee version first: Build oblique strength and coordination before extending the legs fully.
• Increase reps gradually: Progress toward 10-12 controlled reps per side before adding resistance.
• Add a hold: Pause for 1-2 seconds at the top of each rep to increase time under tension.
• Add load: Once bodyweight reps are easy with strict form, hold a light weight in the top hand.

Training Notes

Include side V-ups 2-3 times per week as part of a core-focused segment of your training, performing 2-3 sets of 8-12 reps per side with 30-45 seconds of rest between sets. Because the movement is technically demanding, place it earlier in a core circuit before fatigue compromises the stacked-hip position needed for good form.