Side Plank Oblique Crunch

Strengthen your obliques and improve core stability with the Side Plank Oblique Crunch.

IntermediateWaist Body weight

Movement: Compound
Force: Pull
Per set: 30s
Rest: 15s

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Variations of Side Plank Oblique Crunch

Compound

Alternate Oblique Crunch

Waist · Obliques · Body weight

Intermediate

Compound

Side Plank

Waist · Obliques · Body weight

Intermediate

Isolation

Oblique Crunches Floor

Waist · Obliques · Body weight

Intermediate

Compound

Leg Raise Oblique Crunch

Waist · Gluteus Medius · Body weight

Intermediate

Description

This exercise targets the obliques and involves elevating your body in a side plank position and then performing a crunch movement.

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How to do Side Plank Oblique Crunch

01
Setup
Begin in a side plank position, supporting your body on one forearm with your elbow directly under your shoulder. Stack your feet, hips, and shoulders, forming a straight line from head to heels.
02
Setup
Place your top hand behind your head with your elbow pointing towards the ceiling, or rest it on your top hip. Ensure your core is braced and hips are actively elevated.
03
From this stable side plank position, slowly lower your bottom hip towards the floor in a controlled manner, without fully resting it.
04
Engage your obliques to lift your hip back up, simultaneously bringing your top elbow towards your top knee in a controlled crunch motion. Exhale as you crunch and lift.
05
Extend your top leg and arm back to the starting side plank position with hips elevated, maintaining control throughout the movement. Inhale as you return to the plank.
06
Complete the desired number of repetitions or duration on one side before carefully switching to the other side.

Tips

Maintain a straight body line: Focus on keeping your body in a straight line from head to heels during the side plank portion to maximize oblique engagement and stability.
Control the movement: Avoid using momentum; perform both the hip drop and the crunch slowly and with deliberate control to fully activate your obliques.
Breathe effectively: Exhale forcefully as you crunch and lift your hips, and inhale as you lower and extend, which helps engage your deep core muscles.
Focus on the squeeze: Concentrate on actively squeezing your obliques to initiate both the hip lift and the crunch movement, rather than just moving through the range of motion.

Common mistakes

Sagging Hips: Allowing your bottom hip to sag towards the floor during the side plank portion reduces oblique engagement; keep your hips actively lifted throughout the movement by bracing your core.
Using Momentum: Jerking or rushing through the crunch uses momentum instead of muscle; perform the crunch slowly and with controlled muscle contraction, focusing on your obliques.
Rounded Spine: Rounding your upper back during the crunch can strain your neck and lower back; maintain a neutral spine and focus on drawing your elbow towards your knee by flexing your obliques.

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Questions

What muscles does Side Plank Oblique Crunch work?

Side Plank Oblique Crunch primarily targets Adductor Brevis, Adductor Longus, Gluteus Medius, Obliques, Pectineous. Secondary muscles include Adductor Magnus, Gracilis.

Is Side Plank Oblique Crunch good for beginners?

Side Plank Oblique 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 Side Plank Oblique Crunch?

You need Body weight to perform Side Plank Oblique 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 Side Plank Oblique Crunch?

Maintain a straight body line: Focus on keeping your body in a straight line from head to heels during the side plank portion to maximize oblique engagement and stability. Control the movement: Avoid using momentum; perform both the hip drop and the crunch slowly and with deliberate control to fully activate your obliques. Breathe effectively: Exhale forcefully as you crunch and lift your hips, and inhale as you lower and extend, which helps engage your deep core muscles. Focus on the squeeze: Concentrate on actively squeezing your obliques to initiate both the hip lift and the crunch movement, rather than just moving through the range of motion.

What are common mistakes when doing Side Plank Oblique Crunch?

Sagging Hips: Allowing your bottom hip to sag towards the floor during the side plank portion reduces oblique engagement; keep your hips actively lifted throughout the movement by bracing your core. Using Momentum: Jerking or rushing through the crunch uses momentum instead of muscle; perform the crunch slowly and with controlled muscle contraction, focusing on your obliques. Rounded Spine: Rounding your upper back during the crunch can strain your neck and lower back; maintain a neutral spine and focus on drawing your elbow towards your knee by flexing your obliques.