Standing One Side Side Crunch And Raise
Standing One Side Side Crunch And Raise Exercise Description
Standing One-Side Side Crunch and Raise is a rhythmic, low-impact core move performed on one side at a time. It combines lateral trunk flexion with a same-side knee lift and arm pull, emphasizing the external and internal obliques while the rectus abdominis stabilizes the torso. The stance leg and gluteus medius work to maintain balance, and the deltoids assist if you include an overhead reach. The goal is controlled side-bending without twisting, keeping the chest square and the spine neutral between reps. Use a comfortable range of motion to feel the side body shorten on the working side while the opposite side lengthens.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Quadratus Lumborum
- Stabilizing Muscles: Gluteus Medius, 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: Aerobic, Plyometrics
- Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Side Abs, Side Abs
- Movement Direction: Lateral
- Muscle Position: Lateral
- Gender: Female
How To Do The Standing One Side Side Crunch And Raise Exercise
‘- Stand tall with feet hip-width, knees softly unlocked, ribs stacked over pelvis, and shoulders relaxed.
– Shift weight to the stance leg and lightly brace your midsection (360° abdominal tension).
– Reach the working-side arm overhead in a long line; let the other arm hang naturally.
– Exhale: lift the working-side knee toward the outside of your hip as you laterally flex the torso to that same side, drawing the elbow toward the knee.
– Keep your chest facing forward (no trunk rotation), pelvis level, and neck neutral (avoid side-bending the head).
– Inhale: lower the foot with control and return to tall, re-lengthening the side body without overextending the lower back.
– Keep the stance foot tripod (big toe, little toe, heel) anchored; knee tracks over toes.
– Move smoothly and consistently; prioritize quality of motion over range.
– Repeat on the same side, then switch sides to maintain symmetry.
– Avoid yanking the neck, collapsing through the waist, shrugging the shoulder, or leaning forward/backward during the crunch.
Standing One Side Side Crunch And Raise Tips
‘- Stand tall with feet hip-width, knees softly unlocked, and ribs stacked directly over your pelvis.
– Lightly brace your midsection with 360° abdominal tension before you start moving.
– Reach the working-side arm overhead in a long line and let the other arm hang naturally.
– As you exhale, lift the working-side knee toward the outside of your hip while you side-bend the torso to that same side, bringing elbow toward knee.
– Keep your chest facing forward with no trunk rotation, pelvis level, and neck neutral (no side-bending of the head).
– Maintain a tripod stance on the supporting foot (big toe, little toe, heel) with the knee tracking over the toes.
– Inhale as you lower the foot with control and return to tall, re-lengthening the side body without overextending the lower back.
– Use a comfortable range of motion so the working side shortens and the opposite side lengthens without forcing the movement.
– Move smoothly and consistently, prioritizing quality of motion over how far you can bend or lift.
– Avoid yanking the neck, collapsing through the waist, shrugging the shoulder, or leaning forward/backward during the crunch.
Standing One Side Side Crunch And Raise Beginner Introduction
Standing One-Side Side Crunch and Raise is a standing, low-impact core exercise that works one half of the body at a time. The movement links a sideways curve of the torso with lifting the knee on that same side and drawing the arm toward it, creating a coordinated, flowing action. The side abs drive the bend, while the abs help steady the middle of the body. The supporting leg and glutes contribute to balance, and an overhead reach brings the shoulders into the effort as well.
This exercise centers on controlled side bending rather than twisting. The front of the body aims straight ahead, and the back stays comfortably aligned between repetitions. As the knee and elbow move toward each other, the working side of the waist gently contracts while the opposite side lengthens, giving a clear sense of the side body engaging. Because it is performed on one side and then the other, it naturally highlights left–right differences in strength, control, and stability.