Waist Exercise · Body Weight

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Oblique Crunch V. 2

Category

Waist

Equipment

Body Weight

Target

Abs

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Form and technique verified by certified strength coaches; see our editorial standards.

This oblique crunch variation targets rotational core strength through a side-bending or twisting crunch pattern, training the obliques more directly than a standard straight-ahead crunch does. Keep the motion controlled — the obliques respond to a real contraction, not a fast, bouncy rep.

How to Do the Oblique Crunch V. 2

1. Lie on your back with your knees bent and feet flat on the ground.
2. Place your hands behind your head or cross them over your chest.
3. Engage your abs and lift your shoulder blades off the ground, rotating your torso to one side.
4. Pause briefly, then lower your shoulder blades back down to the starting position.
5. Repeat on the other side.
6. Continue alternating sides for the desired number of repetitions.

Technique & Form Tips

Trunk flexion, anti-extension, or anti-rotation targeting rectus abdominis and obliques. Requires posterior pelvic tilt to isolate abdominal fibers.

Common Mistakes to Avoid

• Pulling on the Neck / Cervical Spine: Yanking the head forward with hands during crunches places excessive strain on cervical vertebrae without engaging the abs.
• Arching Lower Back Under Load: Allowing the lumbar spine to hyperextend during leg raises shifts work to the psoas hip flexors and pinches facet joints.
• Rushing Through Reps: Using fast bouncing tempo bypasses deep transverse abdominis engagement; slow reps with a full exhale build real core strength.

How to Breathe During This Exercise

Exhale completely during spinal flexion or maximal tension to maximize abdominal contraction; inhale on controlled return.

Comfort & Joint Safety Tips

Individuals with lumbar disc herniations should prioritize isometric anti-extension (planks, dead bugs) over repetitive loaded spinal flexion. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Waist exercises category.

Muscles Worked

The Oblique Crunch V. 2 mainly targets your Abs, with your Obliques helping support the movement.

More Waist Exercises

3/4 Sit-Up Body Weight · Abs 45° Side Bend Body Weight · Abs Air Bike Body Weight · Abs Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Oblique Crunch V. 2 work?

The Oblique Crunch V. 2 mainly works your abs. Your obliques also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Oblique Crunch V. 2?

You do the Oblique Crunch V. 2 with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What is the most common form mistake on the Oblique Crunch V. 2?

The most common mistake is pulling on the neck / cervical spine: Yanking the head forward with hands during crunches places excessive strain on cervical vertebrae without engaging the abs.. Lowering the weight slowly (about 2 to 3 seconds) builds more muscle and keeps your joints safe.

How many sets and reps should I perform on the Oblique Crunch V. 2?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Oblique Crunch V. 2?

If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.