Bent-knee oblique v-up


Exercise details

  • Target muscle: Internal and External Obliques
  • Synergists: Rectus Abdominis, Iliopsoas, Tensor Fasciae Latae, Sartorius
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Lie on your right side with your knees bent and your right arm extended in front of you for support.
  2. Allow your left shoulder to drop backward so that your torso is twisted. Your head and shoulders should be facing upward and your knees should be pointing sideways.
  3. Place your left hand behind your head.

Execution

  1. Exhale as you raise your torso and legs off the floor, twist your torso, and touch your left elbow to your left knee.
  2. Inhale as you reverse the movement and return to the starting position, but don’t allow your legs to touch the floor.
  3. Repeat for the prescribed number of repetitions.
  4. Repeat the exercise on your left side.

Comments and tips

  • Keep the movement slow and under control.
  • Do not pull on your head. Keep your neck neutral.
  • Keep your legs off the floor.
  • To make the exercise more difficult, extend your legs.
  • The bent-knee oblique v-up can be difficult for beginners, who should start with more basic core exercises, such as the twisting crunch.
  • The bent-knee oblique v-up is also known as the side sit-up, oblique sit-up, and side jackknife (although these names can also sometimes be used for other, similar exercises).

Bent-knee oblique v-up video

Sources


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