Oblique Crunch
Oblique Crunch Exercise Description
The oblique crunch is a bodyweight, floor-based abdominal exercise that targets the external and internal obliques through controlled trunk flexion with rotation. The rectus abdominis assists to flex the spine while the deep abdominal wall stabilizes the pelvis and ribcage. The goal is a small, precise curl of the upper torso with a slight rotational component—lifting the shoulder blades, not the lower back, and leading with the shoulder rather than pulling the elbow. Keeping the pelvis steady helps limit hip flexor dominance and keeps the work on the abdominal musculature. When performed with smooth tempo, open elbows, and a neutral neck, the oblique crunch reinforces good scapular position and abdominal bracing while training rotational control of the thorax.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Rectus Abdominis
- Stabilizing Muscles: Multifidus, Quadratus Lumborum, 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: Other
- Muscle Position: Lateral
- Gender: Male
How To Do The Oblique Crunch Exercise
‘- Lie on your back with knees bent and feet flat, hip-width apart; head neutral and shoulder blades relaxed.
– Lightly place fingertips to the sides of your head or cross arms over chest; keep elbows open (do not pull on your neck).
– Brace the abdominal wall by drawing ribs down toward the pelvis while keeping a gentle, even breath.
– Exhale; curl the upper back so shoulder blades begin to lift, then rotate the ribcage to bring right shoulder toward left knee.
– Keep pelvis level and lower back from arching; the movement comes from the thoracic spine, not the hips.
– Keep a fist-sized space under your chin and eyes toward the ceiling/diagonal to maintain a neutral neck.
– Pause briefly at the top with tension in the abdominal wall.
– Inhale and lower the torso back to the floor under control.
– Alternate sides each repetition, maintaining the same small, controlled range and steady bracing throughout.
Oblique Crunch Tips
‘- Set up with knees bent, feet flat hip-width apart, head neutral, and shoulder blades relaxed on the floor.
– Lightly place fingertips at the sides of the head or cross arms over the chest, keeping elbows open and not pulling on the neck.
– Brace the abdominal wall by drawing the ribs down toward the pelvis while maintaining a gentle, even breath.
– As you exhale, curl the upper back just enough to lift the shoulder blades, then rotate the ribcage to bring the shoulder toward the opposite knee.
– Keep the pelvis level and prevent the lower back from arching so the movement comes from the thoracic spine, not the hips.
– Maintain a fist-sized space under the chin and keep eyes toward the ceiling or on a diagonal to hold a neutral neck.
– Pause briefly at the top position, maintaining tension through the abdominal wall.
– Inhale as you lower the torso back to the floor under control, using a smooth tempo.
– Alternate sides each repetition, keeping the same small, precise range of motion and steady bracing throughout.
Oblique Crunch Beginner Introduction
The oblique crunch is a core exercise performed on the floor using only bodyweight, centered on a small lift and twist of the upper body. Instead of a big sit-up, the motion stays compact, with the upper back rising slightly while the lower back remains in contact with the ground. The twist brings one shoulder toward the opposite knee, highlighting the side abs, while the abs in front assist with the curling action and the deep core muscles steady the midsection.
Throughout the movement, the pelvis stays level so the effort stays in the core rather than shifting into the hip flexors. Fingertips rest lightly near the head or the arms cross over the chest, with the elbows spread so the arms cannot pull the neck. A relaxed, aligned neck and stable shoulder blades help direct the effort into the midsection as the ribcage rotates. Breathing typically follows the motion, with air leaving as the torso curls and turns, and returning as the body lowers under control, alternating sides from one repetition to the next.