Side Lying Oblique Crunch
Also known as: side crunch, side crunches, lying side crunch, side lying crunch, floor oblique crunch, oblique crunch
- Primary muscleAbs
- EquipmentBodyweight
- DifficultyBeginner
- TypeCore · Core flexion
- Secondary muscles
- Obliques
- Body part
- Core
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
Track this exercise in SetGrip — no account needed
Lying on your side stacks the obliques directly against gravity, so the sideways crunch works lateral flexion through a range no twisting floor crunch reaches. Each side works alone, which exposes the strength gap most lifters carry between left and right - start with the weaker side and match its reps.
How to do the Side Lying Oblique Crunch
- Lie on your back with your knees bent and feet flat on the floor.
- Place your hands behind your head or cross them over your chest.
- Engage your abs and lift your shoulder blades off the floor, rotating your torso to one side.
- Pause for a moment, then lower your shoulder blades back down to the floor.
- Repeat on the other side, alternating sides with each repetition.
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 Side Lying Oblique Crunch work?
The Side Lying Oblique Crunch primarily works the abs. It also involves the obliques, which assist the movement and stabilise the joints.
Is the Side Lying Oblique Crunch good for beginners?
Yes. The Side Lying Oblique 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 Side Lying Oblique Crunch?
If you cannot do the Side Lying Oblique Crunch, try the Feet on Bench Oblique Crunch, the Alternating Heel Touch or the Cross Body 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 Side Lying Oblique 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.
Track the Side Lying Oblique Crunch in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.