Instructions

1

Lie on your back on a mat or floor with knees bent and feet flat on the ground, positioned hip-width apart. Place hands behind your head with fingers lightly touching the sides of your head, keeping elbows wide.

2

Engage your core by drawing your navel toward your spine. Position your feet firmly on the ground and ensure your lower back maintains contact with the floor throughout the movement.

3

Lower your torso back down in a controlled manner, allowing your upper back and shoulders to return toward the starting position while keeping your core engaged. Do not relax completely at the bottom; maintain tension.

4

Press through your core to lift your head, neck, and shoulders off the ground using abdominal contraction rather than pulling on your neck. Curl your upper body toward your knees, bringing your chest closer to your thighs. Hold briefly at the top, then reverse the movement with control.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESObliquus Externus, Obliquus Internus, Transverse Abdominis, Hip Flexors

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Focusing on the Side Crunch allows you to target the Rectus Abdominis with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Improves overall Waist stability and proprioception during heavy loads.
Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

If you feel this primarily in your joints rather than the Rectus Abdominis, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Obliquus Externus, Obliquus Internus, Transverse Abdominis, Hip Flexors to maintain control of the Body weight.

Beginner Tips

If you are new to the Side Crunch, focus on mastering the movement pattern with zero weight before adding Body weight.

Side Crunch