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Last updated March 5, 2026
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abs
Oblique Crunch
Lie on your side and crunch your elbow toward your hip to target the obliques. Perform all reps on one side before switching.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
side abs / obliquesabs
Secondary
deep abs / corehip flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Unilateral
Posture
Lying
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie on your back on a mat with knees bent and feet flat on the floor.
- Let both knees fall to one side to bias that side oblique.
- Alternatively, lie on your side with legs stacked and slightly bent.
- Place your hands lightly behind your head for support.
- Step 2Execution
- Contract your obliques to lift your shoulder blade off the ground.
- Focus on bringing your rib cage toward your hip on the working side.
- Squeeze the oblique at the top of the movement for 1-2 seconds.
- Lower yourself back down slowly and under control.
- Avoid pulling on your neck with your hands.
- Step 3Tips
- Keep the movement slow and controlled for maximum muscle engagement.
- Exhale as you crunch up, inhale as you lower.
- Focus on the mind-muscle connection with the obliques.
- Complete all reps on one side before switching to the other.
- Add a twist at the top for extra oblique activation.