Oblique Crunches
How to do the Oblique Crunches
- 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
Make sure your feet are elevated and resting on a flat surface.
- 3
Now lift the shoulder in which your hand is touching your head.
- 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
After your knee touches your elbow, lower your body until you have reached the starting position.
- 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
Continue alternating in this manner until all of the recommended repetitions for each side have been completed.
How to program the Oblique Crunches
Sets and reps
As an isolation movement, the Oblique Crunches is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Oblique Crunches is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Oblique Crunches into a plan
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Frequently asked questions
What muscles does the Oblique Crunches work?
The Oblique Crunches primarily targets the Abdominals.
What equipment do I need for the Oblique Crunches?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Oblique Crunches should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
