Oblique Crunch
A crunch with the calves up on a bench, lifting one shoulder across toward the opposite knee. It trains the obliques with the lower back supported and the hip flexors switched off.
Primary muscles
- Obliques
- Abs (Rectus Abdominis)
Secondary muscles
- Transverse Abdominis
- Sets
- 2–3
- Reps
- 12–15 per side
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with your calves resting on a bench and knees bent to 90 degrees, one hand beside your head and the other arm on the floor.
Press your lower back into the floor and brace your abs.
Lift the shoulder on the side of the raised hand and curl it across toward the opposite knee.
Touch the elbow to the knee or get as close as you can.
Lower slowly, finish the set, then switch sides.
Breathing: Exhale as you curl across, inhale as you lower.
Coaching tips
Shoulder to the opposite knee
Lower back stays down
Slow return
Common mistakes
Pulling the head with the hand
Swinging the elbow instead of rotating
Lifting the hips off the floor
Safety notes
Keep the hand behind your head light to avoid neck strain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.