Oblique V-up on Floor

Instructions

1
Begin in a side-lying horizontal position with one forearm on the ground supporting your body weight, elbow directly under shoulder, legs extended straight and stacked or slightly staggered for stability
2
Engage your core and maintain a rigid body position from head to feet, with hips lifted off the ground in a side plank. One leg is lifted perpendicular to the body while the supporting arm keeps you stable
3
Lower the top leg downward in a controlled manner, allowing hip abduction to decrease as the leg approaches the lower leg, creating tension through the entire core and obliques
4
Press through the supporting forearm and contract the abdominals to lift the leg back up to the starting position, maintaining core engagement and body alignment throughout the movement
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Obliques
EQUIPMENTBody weight
DIFFICULTYAdvanced

Overview

When programming for Rectus Abdominis growth, the Oblique V-up on Floor stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
  • Significantly enhances the structural integrity and power of the Rectus Abdominis.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Obliques to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Oblique V-up on Floor
  • Cable Oblique V-up on Floor
  • Banded Oblique V-up on Floor

Beginner Tips

If you are new to the Oblique V-up on Floor , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions