Exercise guide
Bicycle V Up
- Intermediate
- Compound
- Rep-based
- Waist
The Bicycle V-Up is a dynamic core exercise that combines the rotational challenge of bicycle crunches with the explosive vertical lift of a V-up, effectively targeting the entire abdominal wall and obliques.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back with your legs fully extended and arms reaching overhead.
- Press your lower back into the floor to engage your core and eliminate any arch.
- Hover your heels and hands 2-3 inches off the ground to create constant tension.
How to do it
- Simultaneously lift your torso and one leg while rotating your upper body to bring the opposite elbow toward the rising knee.
- Exhale forcefully at the top of the movement, aiming for a peak contraction in the abs and obliques.
- Inhale as you lower back down with control, returning to the hovering start position without letting your limbs touch the floor.
- Alternate sides for each repetition, maintaining a rhythmic but controlled tempo.
Form checklist
- Keep your lower back glued to the floor during the lowering phase.
- Rotate through the ribcage to ensure the obliques are driving the twist.
- Keep the non-working leg straight and hovering just above the mat.
- Avoid pulling on your neck; lead the movement with your chest and shoulders.
Pro tips
- Think about bringing your shoulder to the opposite knee rather than just your elbow to maximize trunk rotation.
- Maintain a 'hollow body' position throughout the entire set to keep the rectus abdominis under constant load.
Make it harder
- Hold a light medicine ball or weight plate between your hands to increase resistance.
- Slow the eccentric (lowering) phase to a 3-second count to increase time under tension.
Frequently asked
- What muscles does the bicycle v up work?
- The bicycle v up primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.
- What equipment do you need for the bicycle v up?
- The bicycle v up requires no equipment — just your body weight.
- Is the bicycle v up good for beginners?
- The bicycle v up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.