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Oblique Crunches - On The Floor

The Oblique Crunches - On The Floor primarily targets your Abdominals. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Isolation · Pull

Primary muscles: Abdominals

How to perform Oblique Crunches - On The Floor

  1. Step 1. Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.
  2. Step 2. Place your left hand behind your head.
  3. Step 3. Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your obliques.
  4. Step 4. Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position.
  5. Step 5. Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise.

Frequently asked questions

Which specific muscles do floor oblique crunches target?

This exercise primarily targets the internal and external obliques while also engaging the rectus abdominis. It focuses on trunk rotation and lateral flexion to strengthen the sides of the core.

How can I ensure proper form during the crunch?

Focus on lifting the shoulder blade off the floor toward the opposite knee rather than pulling on the neck. Keep the lower back pressed into the mat to maintain core tension throughout the movement.

What is a common mistake to avoid during this exercise?

Avoid using momentum or pulling the head forward with the hands, which strains the cervical spine. Ensure the movement is driven by the abdominal muscles through a controlled range of motion.

How should I program oblique crunches into my routine?

Perform 2 to 3 sets of 12 to 20 repetitions per side. These can be integrated into a general core circuit two to three times per week for optimal results.

What is a good modification for beginners struggling with the movement?

Beginners can keep both feet flat on the floor and perform smaller pulses toward the hip. This reduces the leverage requirements while still building the necessary baseline strength for the full version.

Sample sets & reps for Oblique Crunches - On The Floor

  • 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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