The side V-up is a bodyweight core exercise performed lying on one side, lifting the stacked legs and the upper body toward each other at once to train theobliquesthrough side flexion. Where a regular V-up folds the body forward with the abs, the side V-up folds it sideways, so the top-side oblique shortens against the weight of both legs and the shoulders at the same time. Nothing anchors the feet or the hands, so balance on the hip is part of the work. Lifters program it late in a core block, paired with a forward flexion movement.
What Muscles Does the Side V-Up Work?
- Primary: External and internal obliques (side abs) of the top side
- Secondary: Quadratus lumborum, rectus abdominis, hip flexors
- Tertiary: Gluteus medius (side glute), hip adductors, latissimus dorsi
How Do You Set Up for the Side V-Up?
Lie on your right side on a mat with your legs straight and stacked, toes pulled toward your shins. Rest your right forearm flat on the floor in front of your chest for balance, palm down. Place your left hand behind your head with the elbow pointing to the ceiling. Stack your shoulders and hips vertically, pull your ribs toward your pelvis and shift your weight onto the side of your right hip.
How Do You Perform the Side V-Up?
- Squeeze the legs together and press the right forearm lightly into the floor, hips stacked and ribs down.
- Lift both legs off the floor as one unit, raising the feet toward the ceiling while the legs stay straight.
- Lift the shoulders sideways at the same time, driving the left elbow toward the left hip so the trunk folds into a V.
- Stop when the ribs and hip pinch together on the left side and hold the peak for one count.
- Lower the legs and shoulders together over two seconds, keeping the feet an inch off the floor.
- Rest the shoulder and feet down lightly, reset the stacked hips and begin the next rep, then repeat on the other side.
What Are the Key Form Cues?
- Elbow to hip bone: aim the top elbow at the top hip on every lift so the fold happens in the side of the waist, not the neck.
- Legs move as one plank: glue the ankles and knees together so the obliques lift both legs, never an easier single one.
- Keep the shoulders and hips stacked so the body stays on its side through the whole lift.
- Feel the top side of the waist close like a hinge, not the front of the abs.
- Press the floor forearm down for balance only, never to lift.
What Are the Most Common Mistakes?
- Rolling onto the back as the legs rise: the hips rotate and the rectus abdominis takes over from the obliques, so stop the lift where the hips still face the wall.
- Pulling on the head with the top hand: the neck flexes and the shoulder lift comes from the arm, so keep the fingertips light and lift from the ribs.
- Swinging the legs up with momentum: the feet fly and the trunk lags behind, so lift the legs at the same speed as the shoulders.
- Bending the knees on the way up: a shorter lever removes most of the load from the top oblique, so keep the legs straight or drop to the bent-knee regression instead.
- Dropping the legs to the floor between reps: the obliques rest every rep, so keep the feet hovering until the set ends.
What Are the Best Side V-Up Variations?
- Bent-knee side V-up: knees bent to 90 degrees shorten the leg lever, the regression for learning the fold.
- Weighted side V-up: a light plate held against the top shoulder adds load through the same range.
- Side V-up with reach: the top arm reaches toward the foot, shifting the emphasis to the upper obliques.
- Single-leg side V-up: only the top leg lifts, loading the top hip harder.
- Alternating V-up: a supine version reaching hand to opposite foot, swapping the side bend for rotation.
How Do You Progress the Side V-Up?
- Add load by holding a 5 pound plate on the top shoulder once you complete every set at the top of the rep range with the hips stacked.
- Work from 8 reps a side up to 15 before adding load.
- Add a fourth set once three sets of 15 feel clean on both sides.
- Hold the peak for three seconds, or lower over four, before the next load jump.
How Should You Program the Side V-Up?
Program the side V-up late in a session as a core accessory after your main lifts, two to three times a week. Work 3 to 4 sets of 8 to 15 reps a side with 30 to 45 seconds between sides. Pair it with a lying leg raise or a standard V-up so the trunk trains forward flexion and side flexion in one block. Start each set on your weaker side.