Lying Woodchopper Crunch
Lying Woodchopper Crunch Exercise Description
The lying woodchopper crunch is a bodyweight, diagonal trunk-flexion exercise performed on the floor. It targets the rectus abdominis and the external/internal obliques by combining a controlled curl-up with torso rotation, similar to the path of a cable “woodchop” but without external load. The goal is to lift the shoulder blades from the floor while rotating the rib cage toward the opposite hip, keeping the pelvis quiet and the lower back from arching. Proper setup—light posterior pelvic tilt, ribs down, and neutral neck—helps emphasize the abdominal wall rather than the hip flexors. Use a smooth, short-to-moderate range of motion, exhaling as you curl and rotate and inhaling as you return with control.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Rectus Abdominis
- Stabilizing Muscles: Multifidus, 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: Rotational
- Muscle Position: Lateral
- Gender: Male
How To Do The Lying Woodchopper Crunch Exercise
‘- Lie supine with knees bent and feet flat, hip-width apart.
– Set a light posterior pelvic tilt so your low back gently contacts the floor; pull ribs down.
– Clasp hands together (or stack palms), arms straight above the right shoulder.
– Take a breath, brace gently, and keep a neutral neck with your gaze toward the ceiling.
– Initiate by curling the rib cage toward the pelvis; lift both shoulder blades.
– Simultaneously sweep your arms in a diagonal path toward the outside of the left thigh/knee.
– Rotate through the thoracic spine; keep the pelvis steady and low back from arching.
– Exhale during the curl/rotation; pause briefly when the scapulae clear the floor.
– Lower slowly, reversing the path; keep elbows soft and neck relaxed.
– Return arms above the starting shoulder and repeat the same side as needed.
– Switch the arm start position to above the left shoulder and repeat to the right.
– Common checks: don’t yank the head, don’t lead with the arms, and avoid letting the ribs flare or feet lift.
Lying Woodchopper Crunch Tips
‘- Before starting, set a light posterior pelvic tilt so your low back gently contacts the floor and ribs are pulled down.
– Keep your knees bent and feet flat, hip-width apart, throughout the movement.
– Clasp your hands and keep your arms straight above the starting shoulder before each rep.
– Maintain a neutral neck with your gaze toward the ceiling; keep the neck relaxed and do not yank the head.
– Initiate each rep by curling your rib cage toward your pelvis to lift both shoulder blades, rather than leading with the arms.
– As you curl, sweep your arms in a diagonal path toward the outside of the opposite thigh/knee.
– Rotate through the thoracic spine while keeping the pelvis steady and the low back from arching.
– Exhale during the curl and rotation; inhale as you lower back down with control.
– Pause briefly when your shoulder blades clear the floor, then lower slowly, reversing the same path.
– Avoid letting the ribs flare or the feet lift as you move, and keep the elbows soft.
Lying Woodchopper Crunch Beginner Introduction
The lying woodchopper crunch is a floor-based bodyweight movement that blends a small curl with a twist through the upper body. It primarily challenges the abs and side abs as the rib cage travels on a diagonal line, similar to a cable “woodchop” pattern but without added resistance. Because the action combines bending and rotating, it highlights control through the mid-section rather than relying on momentum.
The exercise is performed on the back with the knees bent and the arms reaching toward one side above a shoulder. A gentle tailbone tuck brings the lower back into light contact with the ground while the front of the ribcage softens and the neck stays long with the eyes aimed upward. From there, the upper torso lifts so both shoulder blades leave the floor while rotating toward the opposite hip, with the arms sweeping toward the outside of the far thigh. The hips remain stable as the twist comes from the upper spine, and the range stays relatively small and measured. Breathing out as the body rises and turns, then in on the return, reinforces a smooth, deliberate rhythm that centers the work in the abdominal wall.