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Cross-Body Crunch

The Cross-Body Crunch primarily targets your Abdominals. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Pull

Primary muscles: Abdominals

How to perform Cross-Body Crunch

  1. Step 1. Lie flat on your back and bend your knees about 60 degrees.
  2. Step 2. Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.
  3. Step 3. Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement. Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.
  4. Step 4. Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.
  5. Step 5. Continue alternating in this manner until all prescribed repetitions are done.

Frequently asked questions

What is the correct way to position your hands and neck during a cross-body crunch?

Place your fingertips lightly behind your ears rather than interlacing them behind your head. This prevents you from pulling on your neck and ensures the abdominal muscles drive the movement.

Which specific muscle groups does the cross-body crunch target?

The primary focus is the rectus abdominis, commonly known as the six-pack muscles. The rotational component also increases engagement of the internal and external obliques.

What is a common technical error to avoid when performing this exercise?

Many lifters try to touch their elbow to their knee by rounding the shoulders forward. Focus instead on rotating the entire torso to bring the shoulder toward the opposite hip.

How can beginners modify the cross-body crunch if it feels too difficult?

Keep both feet flat on the floor and perform a standard crunch with a slight reach toward the opposite knee. This reduces the stability requirement while still training the rotational pattern.

How should cross-body crunches be programmed for optimal core development?

Perform 2 to 3 sets of 12 to 20 repetitions per side at the end of a workout. Focus on a slow, controlled tempo and a hard contraction at the top of each rep.

Sample sets & reps for Cross-Body Crunch

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

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