Opposite Crunch

Target your core with the opposite crunch! This bodyweight exercise strengthens your obliques and rectus abdominis by bringing opposite elbow and knee

IntermediateWaist Body weight

Movement: Compound
Force: Pull
Per set: 45s
Rest: 1 min

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Variations of Opposite Crunch

Isolation

Negative Crunch

Waist · Rectus Abdominis · Body weight

Intermediate

Isolation

Frog Crunch

Waist · Rectus Abdominis · Body weight

Intermediate

Isolation

Decline Crunch

Waist · Rectus Abdominis · Body weight

Intermediate

Compound

Reverse Crunch

Waist · Rectus Abdominis · Body weight

Intermediate

Description

A bodyweight exercise that targets the abdominal muscles by bringing the elbow and knee of opposite sides together in a crunch motion.

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How to do Opposite Crunch

01
Setup
Lie supine on the floor, hands gently behind your head with elbows wide. Extend one leg straight, hovering it a few inches off the floor, while keeping the other knee bent with the foot flat.
02
Exhale as you simultaneously lift your torso and bring the elbow of the hand behind your head towards the opposite, bent knee.
03
Focus on rotating your torso and bringing your shoulder blade off the floor, aiming to connect your elbow to the outside of your knee.
04
Inhale as you slowly and with control lower your torso and extend your leg back to the starting position.
05
Complete all repetitions on one side before switching, or alternate sides, ensuring smooth transitions.

Tips

Maintain a steady, controlled pace throughout the movement, focusing on the contraction of your obliques rather than relying on momentum.
Keep your lower back pressed into the floor as much as possible to protect your spine and maximize core engagement.
Avoid pulling on your neck; the hands are there for gentle head support, and the movement should come from your core.
Fully extend the non-crunching leg and keep it hovering to increase the challenge and maintain constant tension in your core.

Common mistakes

Pulling on your neck instead of engaging your core can strain your cervical spine; instead, keep your gaze towards the ceiling and let your abs do the work.
Rushing through the movement reduces muscle activation; slow down the eccentric (lowering) phase to maximize time under tension and control.
Lifting the lower back off the floor during the crunch reduces core stability; focus on drawing your navel towards your spine to keep your lumbar spine flat.

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Questions

What muscles does Opposite Crunch work?

Opposite Crunch primarily targets Iliopsoas, Obliques, Rectus Abdominis. Secondary muscles include Quadriceps, Sartorius, Tensor Fasciae Latae.

Is Opposite Crunch good for beginners?

Opposite Crunch is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Opposite Crunch?

You need Body weight to perform Opposite Crunch. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Opposite Crunch?

Maintain a steady, controlled pace throughout the movement, focusing on the contraction of your obliques rather than relying on momentum. Keep your lower back pressed into the floor as much as possible to protect your spine and maximize core engagement. Avoid pulling on your neck; the hands are there for gentle head support, and the movement should come from your core. Fully extend the non-crunching leg and keep it hovering to increase the challenge and maintain constant tension in your core.

What are common mistakes when doing Opposite Crunch?

Pulling on your neck instead of engaging your core can strain your cervical spine; instead, keep your gaze towards the ceiling and let your abs do the work. Rushing through the movement reduces muscle activation; slow down the eccentric (lowering) phase to maximize time under tension and control. Lifting the lower back off the floor during the crunch reduces core stability; focus on drawing your navel towards your spine to keep your lumbar spine flat.