Side Crunch
Side Crunch Exercise Description
The Side Crunch is a bodyweight core exercise emphasizing lateral trunk flexion to target the obliques on the working side, with assistance from the rectus abdominis and hip flexors. Performed side-lying with stacked shoulders and hips, it teaches controlled bending of the torso without twisting. Keeping a neutral neck and steady ribcage-to-pelvis connection helps focus the work on the abdominal wall rather than the neck or lower back. The top elbow moves toward the top knee as the trunk and leg lift together, creating a strong but compact lever. Use smooth, deliberate motion and coordinated breathing to maintain tension and alignment throughout each repetition.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Psoas Major, 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: Multi-joint
- Muscle Location: Deep Side Abs, Side Abs
- Movement Direction: Lateral
- Muscle Position: Lateral
- Gender: Female
How To Do The Side Crunch Exercise
‘- Lie on your right side on a mat, legs long and stacked, feet in line with your torso.
– Place your right forearm/hand on the floor for balance. Lightly support your head with your left hand; left elbow points up.
– Set your ribcage “down,” brace gently, and keep shoulders and hips stacked; neck neutral with eyes forward.
– Exhale as you laterally flex: lift your head/shoulders and left leg together, drawing left ribs toward left pelvis.
– Bring the left elbow toward the left knee without pulling on your head or rolling your hips backward/forward.
– Pause briefly while maintaining abdominal tension; keep the elbow wide and chin slightly tucked.
– Inhale and lower your torso and leg with control to the start position without collapsing.
– Switch sides after completing the movement on one side, keeping the same alignment cues.
– Avoid: yanking the head, rotating the trunk, swinging the leg, or letting the hips unstack.
– To reduce difficulty, bend knees slightly or lift only the torso or only the leg. To increase difficulty, keep the top arm extended overhead.
Side Crunch Tips
‘- Keep your shoulders and hips stacked the whole time to prevent the trunk from rotating.
– Lightly support your head with the top hand and avoid yanking or pulling on your head.
– Keep your neck neutral with eyes forward and a slight chin tuck.
– Exhale as you lift your head/shoulders and top leg together, drawing the top ribs toward the top pelvis.
– Bring the top elbow toward the top knee while keeping the elbow wide.
– Avoid rolling your hips backward or forward; keep legs long, stacked, and feet in line with your torso.
– Pause briefly at the top and maintain abdominal tension before lowering.
– Inhale as you lower your torso and leg with control instead of collapsing or swinging.
– To reduce difficulty, bend your knees slightly or lift only the torso or only the leg.
– To increase difficulty, keep the top arm extended overhead.
Side Crunch Beginner Introduction
The Side Crunch is a bodyweight core exercise performed lying on one side, using the torso and leg together to challenge the side abs, abs, and hip flexors. The body rests in a straight line with the shoulders and hips aligned, and the head gently supported so the neck stays relaxed. This setup highlights sideways bending of the midsection while the chest and pelvis remain facing the same direction, encouraging controlled movement rather than twisting or arching through the lower back.
During the main phase of the exercise, the upper elbow and the upper leg travel toward each other as the head, upper body, and leg rise in unison, creating a short, powerful lever through the trunk. Breathing out during the effort phase and in during the return phase helps reinforce steady tension through the abdominal wall. The movement can be simplified by slightly bending the legs or moving only the torso or only the leg, while a more demanding version extends the top arm overhead for a longer lever and greater challenge to overall core stability.