Side Lying Side Crunch
Side Lying Side Crunch Exercise Description
The side lying side crunch is a bodyweight trunk exercise that emphasizes the obliques through controlled lateral flexion. Performed on your side with hips and shoulders stacked, you lift your rib cage toward your pelvis on the top side without twisting. Primary muscles are the external and internal obliques; the rectus abdominis and deep core musculature assist by bracing to keep the spine stable. The goal is precise, small‑range movement that targets the side wall of the abdomen while maintaining neutral head and neck alignment. This pattern builds strength and control in the frontal plane and reinforces good rib‑to‑pelvis mechanics. Keep the motion smooth and deliberate—quality over height—so the torso bends sideways rather than rotating or arching. Use a mat for comfort and maintain even pressure through your stacked hips and legs. Breathe continuously, matching the effort phase with an exhale to help set the rib cage and maintain abdominal tension.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Quadratus Lumborum
- Stabilizing Muscles: Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Single-joint
- Muscle Location: Deep Side Abs, Side Abs
- Movement Direction: Lateral
- Muscle Position: Lateral
- Gender: Female
How To Do The Side Lying Side Crunch Exercise
‘- Lie on your side on a mat; stack ankles, knees, hips, and shoulders in one line.
– Bend knees about 90 degrees for stability; place the bottom arm across your torso.
– Lightly support your head with the top hand; keep the elbow relaxed and wide.
– Set your brace: draw ribs down toward the pelvis and keep the neck long.
– Exhale and side‑bend, bringing the top rib cage toward the top pelvis.
– Lift both shoulders a few inches; keep hips and shoulders stacked—no rolling.
– Keep the elbow from pulling the head; your hand only supports, it doesn’t tug.
– Pause briefly at the top with controlled tension.
– Inhale and lower slowly until the shoulders lightly touch down.
– Maintain a small, pain‑free range; avoid twisting or using momentum.
– Switch sides and repeat for the opposite obliques.
Side Lying Side Crunch Tips
‘- Stack ankles, knees, hips, and shoulders in one line to keep the trunk aligned.
– Bend your knees to about 90 degrees to create a stable base.
– Draw your ribs down toward your pelvis before you move to set your brace.
– Focus on bringing the top rib cage toward the top pelvis so the torso bends sideways instead of twisting or arching.
– Lift the shoulders only a few inches and prioritize a small, controlled range over height.
– Keep hips and shoulders stacked as you lift and lower; avoid rolling forward or backward.
– Let the top hand only support your head and keep the elbow relaxed and wide so you don’t tug with the arm.
– Pause briefly at the top to hold controlled tension before lowering.
– Exhale during the side-bend and inhale as you lower to help maintain abdominal tension.
– Move smoothly and avoid using momentum, keeping the range pain-free.
Side Lying Side Crunch Beginner Introduction
The side lying side crunch is a simple bodyweight move that targets the side abs while the rest of the core helps hold the spine steady. Performed on a mat while lying on one side with the body lined up, the movement brings the upper ribs closer to the hip on the top side, creating a gentle sideways bend. The legs are folded for a steady base, the lower arm rests across the torso, and the top hand lightly supports the head so the neck stays relaxed rather than strained.
This exercise centers on small, accurate motion rather than big dramatic lifts. The torso moves mostly straight out to the side, with no twisting or arching, so the effort stays in the waist area instead of shifting into the back or shoulders. Breathing plays an active role, with the stronger part of the movement paired with an exhale to help the midsection stay firm. Overall, it builds controlled side bending and reinforces a connected feeling between the rib cage and pelvis.