Home › Exercises › Oblique Crunches

Oblique Crunches

The Oblique Crunches 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

  1. Step 1. Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor.
  2. Step 2. Make sure your feet are elevated and resting on a flat surface.
  3. Step 3. Now lift the shoulder in which your hand is touching your head.
  4. Step 4. Simply elevate your shoulder and body upward until you touch your knee. For example, if you have your right hand besides your head, then you want to elevate your body upwards until your right elbow touches your left knee. The same variation can be applied doing the inverse and using your left elbow to touch your right knee.
  5. Step 5. After your knee touches your elbow, lower your body until you have reached the starting position.
  6. Step 6. Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (upward) part of the exercise.
  7. Step 7. Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

Frequently asked questions

Which specific muscles do oblique crunches target?

This exercise primarily targets the internal and external obliques located on the sides of the abdomen. It also engages the rectus abdominis to stabilize the torso during the lateral contraction.

How can I ensure proper form during the movement?

Focus on bringing the shoulder toward the opposite hip rather than just moving the elbow. Keep the lower back pressed into the floor and maintain a controlled tempo to maximize muscle tension.

What is a common mistake to avoid when performing oblique crunches?

Avoid pulling on the neck with your hands, which creates unnecessary cervical strain. Ensure the effort comes from the abdominal wall and keep the chin tucked slightly away from the chest.

What is a suitable alternative for beginners who find this difficult?

Standing side crunches or lying heel touches are effective entry-level variations. These movements reduce the core strength requirement while still teaching the necessary lateral trunk flexion.

How should I program oblique crunches into my workout routine?

Perform 2 to 3 sets of 12 to 20 repetitions per side at the end of a session. Since these are bodyweight movements, they can be trained 2 to 3 times per week with adequate recovery.

Sample sets & reps for Oblique Crunches

  • 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 →

Want a workout that includes Oblique Crunches and 870+ other exercises? Try the AI Planner — 2 weeks free