Oblique Crunches - On The Floor
A side lying variation of the oblique crunch that keeps your hips still while your upper body curls up and to the side. It is a simple way to feel the obliques working without any equipment.
- Primary musclesCore
- Secondary musclesnone listed
- EquipmentBodyweight
- LevelBeginner · isolation
How to do the oblique crunches - on the floor
- Lie on your side with your legs stacked on top of each other and your knees slightly bent.
- Rest your top hand lightly behind your head, keeping your elbow pointed out to the side.
- Lift your top shoulder and ribs up toward your hip, crunching to the side as you exhale.
- Hold the contraction for a second at the top of the movement.
- Lower back down slowly under control while you breathe in.
- Complete your reps, then switch sides and repeat.
Original library instructions (5 steps)
- Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.
- Place your left hand behind your head.
- Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your obliques.
- Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position.
- Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise.
Common mistakes
- Rolling your hips forward or backward during the crunch; keep them still and let the ribs do the moving.
- Pulling on your head with your hand to force the range higher; use your obliques instead.
- Rushing through reps instead of pausing at the top; a brief hold makes the contraction count more.
- Doing noticeably more reps on your stronger side; keep the work balanced on both sides.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 10 to 12 reps per side, 45 to 60 seconds rest |
| Muscle | 3 sets of 15 to 20 reps per side, 30 to 45 seconds rest |
| Endurance | 2 to 3 sets of 20 to 25 reps per side, 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep the movement small and controlled since the range of motion here is naturally short.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the oblique crunch on the floor good for beginners?
Yes. It needs no equipment and uses a short, controlled range, which makes it easy to learn how the obliques feel when they contract.
What muscles does the oblique crunch on the floor work?
It works the core, with the side lying position putting most of the emphasis on the obliques rather than the front of the abs.
