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Oblique Crunch V. 2

A side-lying oblique crunch that flexes the trunk laterally against gravity, isolating one side of the waist at a time.

AbsBodyweightLateral trunk flexion
GoLightWeight mediaoblique-crunch-v-2

Demonstration coming soon

Primary

Obliques

Secondary

Rectus abdominisQuadratus lumborumHip flexors

Equipment

Bodyweight

Pattern

Lateral trunk flexion

Setup

  1. 01Lie on one side on a mat with knees bent and stacked.
  2. 02Roll the shoulders slightly toward the ceiling so the trunk can crunch upward.
  3. 03Place the top hand lightly behind your head, elbow open.
  4. 04Rest the bottom arm across your waist or on the floor.

Execution

  1. 01Exhale and crunch the top-side ribs toward the top hip.
  2. 02Lift the shoulders a few inches while keeping the hips stacked.
  3. 03Pause briefly at the top with the side of the waist contracted.
  4. 04Lower under control and finish all reps before switching sides.

Checkpoints

  • -Hips stay stacked and still while the torso lifts.
  • -The crunch travels sideways toward the hip, not straight forward.
  • -The hand supports the head without pulling on the neck.
  • -Range is short and deliberate, roughly a few inches of lift.

Common mistakes

  • -Rolling onto the back and turning it into a regular crunch.
  • -Yanking the head with the top hand.
  • -Using momentum to bounce off the floor.
  • -Rushing reps instead of pausing at the contraction.

Programming notes

  • -Use 2 to 3 sets of 12 to 20 reps per side.
  • -Do the weaker or tighter side first each set.
  • -Progress to cable side crunches or weighted side bends once bodyweight reps are easy.

Related exercises

Oblique Crunches Floor

Bodyweight / Abs

Cross Body Crunch

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45° Side Bend

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Elbow-To-Knee

Bodyweight / Abs

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