Cross Body Crunch
Also known as: cross body crunches, cross crunch, cross crunches, elbow to knee crunch, twisting crunch, crossover crunch
- Primary muscleAbs
- EquipmentBodyweight
- DifficultyBeginner
- TypeCore · Core flexion
- Secondary muscles
- Obliques
- Body part
- Core
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Driving one elbow toward the opposite knee adds rotation to the basic curl, but unlike the Bicycle Crunch your feet stay planted and each side gets its own deliberate rep. That slower cadence makes it the better pick for learning to rotate from the ribs rather than yanking the neck across.
How to do the Cross Body Crunch
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, lift your upper body off the ground and twist to bring your right elbow towards your left knee.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat on the other side, bringing your left elbow towards your right knee.
- Repeat for the desired number of repetitions.
Tip: Breathe out as you crunch and let the last bit of air leave the lungs at the top of each rep.
Muscles worked
Primary
Abs · Core
The rectus abdominis shortens to bend the spine forward, and each rep should end with the upper abs fully contracted and the ribs pulled down.
Secondary
- Obliques — Twisting or side crunch variations bring the obliques in, and you should feel them along the side of the waist on the working side.
Common mistakes
- Pulling on the neck — hands behind the head should support, not yank; keep the elbows wide and the chin about a fist away from the chest.
- Sitting all the way up — a crunch is a curl of the ribs toward the pelvis, not a sit-up; the lower back should stay on the floor the whole time.
- Cranking out fast reps — momentum does the work if you bounce; lift to a squeeze, hold for a count and lower slowly.
- Never adding load — once bodyweight reps get easy, hold a plate on the chest or use a cable rather than doing sets of 50.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Crunches close out a session after the heavy work, or they can fill the rest periods between sets of a lift that does not need much bracing. Pair a cable crunch with a cable side bend on the same stack.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Cross Body Crunch work?
The Cross Body Crunch primarily works the abs. It also involves the obliques, which assist the movement and stabilise the joints.
Is the Cross Body Crunch good for beginners?
Yes. The Cross Body Crunch is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Cross Body Crunch?
If you cannot do the Cross Body Crunch, try the Banded Standing Crunch, the Banded Standing Oblique Crunch or the Feet on Bench Oblique Crunch. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Cross Body Crunch, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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