Side Crunch

Instructions

1
Lie on your back with legs extended horizontally, body suspended in mid-air or supported by hands on the ground. Keep torso and legs aligned in a straight horizontal plane with head neutral.
2
Position hands on the ground for support, fingers pointing forward or slightly inward. Engage core and maintain neutral spine alignment before beginning movement.
3
Lower your torso by flexing the spine and bringing ribs toward hips in a controlled manner. Allow legs to remain extended and horizontal as your upper body descends backward slightly.
4
Drive torso upward by contracting abdominal muscles intensely. Return to starting position with controlled movement, fully engaging the rectus abdominis throughout the lifting phase.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESObliquus Externus Abdominis, Obliquus Internus Abdominis, Transversus Abdominis, Iliopsoas
EQUIPMENTBody weight
DIFFICULTYAdvanced

Overview

If you want to isolate and overload the Rectus Abdominis, the Side Crunch is an excellent addition to your routine. The mechanics of this Stretching exercise specifically bias the Waist, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Improves overall Waist stability and proprioception during heavy loads.

Common Mistakes

  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.

Pro Tips

Control the eccentric (lowering) phase of the Side Crunch for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Obliquus Externus Abdominis, Obliquus Internus Abdominis, Transversus Abdominis, Iliopsoas 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.

Frequently Asked Questions