Oblique Crunch
Oblique Crunch Exercise Description
The oblique crunch is a bodyweight floor exercise that emphasizes the external and internal obliques while the rectus abdominis assists and the transverse abdominis contributes to trunk bracing. From a supine position, you flex the upper trunk and rotate the ribcage toward the opposite knee, producing combined spinal flexion and rotation primarily through the thoracic region while keeping the pelvis relatively steady. This orientation places the workload on the obliques and reduces hip flexor dominance by minimizing pelvic movement and maintaining a neutral to slightly posterior pelvic position. Effective reps are small and controlled, focusing on lifting the shoulder blades rather than pulling on the head, and directing the shoulder toward the knee instead of dragging the elbow forward. Consistent alignment—chin lightly tucked, elbows open, ribs drawn down—helps protect the neck and ensures the rotation comes from the ribcage, not the arms or hips, for clear, repeatable technique.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Rectus Abdominis
- Stabilizing Muscles: 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: Multi-joint
- Muscle Location: Deep Side Abs, Side Abs
- Movement Direction: Rotational
- Muscle Position: Lateral
- Gender: Female
How To Do The Oblique Crunch Exercise
‘- Lie on your back on a mat; knees bent, feet flat hip-width. Place fingertips lightly at your temples with elbows open.
– Set the ribs down and gently brace the abdominal wall; keep a slight chin tuck to maintain a neutral cervical spine.
– Keep the pelvis neutral to a slight posterior tilt so the low back lightly contacts the mat.
– Lift the head and shoulders until the bottom tips of the shoulder blades clear the floor.
– Rotate the ribcage to bring the right shoulder toward the left knee (think “shoulder to knee,” not “elbow to knee”).
– Keep hips quiet and feet grounded; avoid pulling on the head or leading with the elbows.
– Pause briefly while maintaining tension and wide elbows.
– Lower the torso with control, keeping the ribs down.
– Return to the start position and repeat the same motion to the other side.
– Limit the range if the neck or low back tries to compensate; prioritize smooth, controlled motion over height.
Oblique Crunch Tips
‘- Keep your pelvis neutral to slightly posterior so your low back stays in light contact with the mat.
– Focus on lifting the shoulder blades off the floor rather than pulling on your head.
– Think “shoulder to opposite knee” and rotate from the ribcage, not by dragging the elbow forward.
– Keep the ribs set down and the abdominal wall gently braced throughout the movement.
– Maintain a slight chin tuck and neutral neck, with fingertips lightly at your temples and elbows open.
– Keep hips quiet and feet grounded so the motion comes from the upper trunk, not the legs.
– Use small, controlled reps and prioritize smooth motion over how high you lift.
– Pause briefly at the top while maintaining tension and wide elbows before lowering with control.
– Limit your range of motion if you feel your neck or low back starting to take over.
Oblique Crunch Beginner Introduction
The oblique crunch is a floor-based bodyweight movement that blends a small curl of the upper body with a gentle twist. It highlights the side abs while the front abs assist, and the deep abs support the midsection so the trunk feels stable. The action begins lying on the back with bent knees, then lifting the upper torso so the shoulder blades leave the mat and turning the upper ribs toward the opposite knee. This combination targets the waist area more than the front of the hips, since the pelvis stays relatively still against the floor.
The motion is compact and deliberate rather than large and explosive. Effort centers on sending the shoulder toward the opposite thigh, instead of dragging the elbow forward or yanking on the head. A light nod of the chin, wide elbows, and a gently anchored lower back encourage the twist to come from the ribcage instead of the arms or hips. The result is a controlled, repeatable pattern that builds awareness and strength around the sides of the trunk.