Oblique Crunch
Muscles worked
Instructions
- 1Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor.
- 2Make sure your feet are elevated and resting on a flat surface.
- 3Now lift the shoulder in which your hand is touching your head.
- 4Simply elevate your shoulder and body upward until you touch your knee. For example, if you have your right hand besides your head, then you want to elevate your body upwards until your right elbow touches your left knee. The same variation can be applied doing the inverse and using your left elbow to touch your right knee.
- 5After your knee touches your elbow, lower your body until you have reached the starting position.
- 6Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (upward) part of the exercise.
- 7Continue alternating in this manner until all of the recommended repetitions for each side have been completed.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–4 | 6–8 | 2–3 min |
| Hypertrophy | 3–4 | 10–15 | 60 s |
| Endurance | 2–3 | 15–20 | 30–45 s |
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About Oblique Crunch
The oblique crunch is a bodyweight isolation exercise that targets the abs, particularly the obliques, through trunk rotation toward the opposite knee. Lying down, one hand behind the head, you bring the shoulder toward the opposite hip while curling, without pulling on the neck. Simple and beginner-friendly, it strengthens the lateral core and complements the classic ab work, which is often too focused on the straight portion. Train both sides equally for symmetrical development, and chase trunk rotation rather than a mere elbow movement.
check_circleBenefits
- check_circleSpecifically targets the obliques to define the waistline
- check_circleStrengthens the trunk's ability to rotate and side-bend
- check_circleRequires no equipment and is done gently on the floor
- check_circleHelps stabilize the pelvis during rotational movements and walking
lightbulbExecution tips
- lightbulbBring the shoulder toward the opposite knee, not just the elbow
- lightbulbExhale on the way up and squeeze the obliques at the top
- lightbulbKeep the lower back flat and the movement slow
- lightbulbNever pull on your neck with the hand behind your head
warningCommon mistakes
- warningPulling on the neck and tiring it instead of the obliques
- warningTwisting too little, so the obliques never really engage
- warningUsing momentum instead of a controlled contraction
- warningLifting the lower back and shifting work to the hip flexors
tuneVariations and alternatives
- tuneWeighted oblique crunch — hold a light load on the chest to increase difficulty
- tuneCable oblique crunch — constant resistance offered by a cable machine
- tuneCross-body crunch (elbow-to-knee) — dynamic variant where elbow and knee meet
- tuneSide plank with rotation — static-dynamic anti-rotation variant for the obliques
person_checkWho it's for and level
The oblique crunch suits all levels, from beginners discovering trunk rotation work to advanced trainees who add it weighted at the end of an ab program. It's an excellent complement to the regular crunch for anyone wanting balanced development of the entire abdominal wall, requiring no special equipment in its basic version.
shieldSafety and precautions
Avoid pulling on the neck with the hands to generate the movement: the obliques should lift the torso, not the arms. People with lower-back pain should limit the range of motion and favor a short, intense contraction over a large rotation. As with any ab exercise, stop if pain appears in the lower back or neck.
calendar_monthWhere to place it in your program
Place the oblique crunch at the end of a session, in an ab circuit, for 2 to 3 sets of 12 to 20 reps per side. It combines ideally with a frontal flexion exercise (crunch) and a static core hold for balanced trunk training.
helpFrequently asked questions
Do oblique crunches burn love handles?
They strengthen the obliques, but fat loss depends mainly on diet and a calorie deficit.
How many reps per side?
Aim for 3 sets of 12 to 20 reps per side, controlling every crunch.
Does the oblique crunch widen the waist?
No, not at normal training volumes: the obliques do not gain enough mass to visibly thicken the waist. They strengthen the core and refine it rather than widen it.
Does the oblique crunch get rid of love handles?
No, it strengthens the oblique muscles but doesn't target fat in that specific spot; localized fat loss doesn't exist, only a suitable diet reduces overall body fat.
Should I do the same number of reps on each side?
Yes, always the same rep count on both sides to preserve symmetrical trunk development.
How many reps per side?
12 to 20 reps per side, over 2 to 3 sets, are enough to really feel the contraction without needing extra load.
How is this different from a regular crunch?
A regular crunch targets the rectus abdominis along the frontal axis, while the oblique crunch adds a rotational component that specifically works the obliques.
Should I train the obliques every day?
No, like any muscle group, the obliques need recovery; 2 to 3 sessions per week with rest between them are enough to make progress.
Can the oblique crunch widen the waist?
Excessive oblique development with very heavy loads can slightly thicken the waist in some trainees; stick to light to moderate loads if that isn't the look you want.
What range of motion should I use?
A short, controlled range focused on maximal oblique contraction is more effective than a large range, which involves the rectus abdominis more than intended.
Can I do this exercise during pregnancy?
It's recommended to consult a healthcare professional before doing any flexion-based ab exercise during pregnancy, especially after the first trimester.
Does the oblique crunch help with rotational sports performance?
Somewhat, since it strengthens the obliques used in rotation, though it's less specific than fully dynamic rotational exercises like the cable twist.
Should I alternate sides or finish one side before the other?
Both approaches work, but alternating side by side generally helps distribute fatigue better and maintain cleaner technique across the whole set.
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