Sitting Side Crunch

Instructions

1
Sit on the floor with knees bent and feet flat on the ground. Position your body at approximately 45 degrees with torso reclined slightly backward. Place hands behind your head with elbows bent, or across your chest for easier variation.
2
Engage your core and prepare for the movement by taking a deep breath. Keep your feet grounded and lower back in neutral position. Position your neck in neutral alignment with your spine.
3
Slowly recline your torso backward by extending through the hip flexors and allowing your abdominals to lengthen under control. Lower yourself toward the ground while maintaining tension in the core. Keep your lower back from overarching excessively.
4
Drive through your core and flex your torso forward, bringing your chest toward your knees through spinal flexion. Exhale as you return to the starting seated position at approximately 45 degrees. Repeat the movement in a controlled manner.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius, Transverse Abdominis
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

When programming for Rectus Abdominis growth, the Sitting Side Crunch stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Significantly enhances the structural integrity and power of the Rectus Abdominis.
  • Improves overall Waist stability and proprioception during heavy loads.
  • Allows for a natural movement path that closely mimics functional daily activities.

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 Iliopsoas, Rectus Femoris, Sartorius, Transverse Abdominis to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Sitting Side Crunch
  • Cable Sitting Side Crunch
  • Banded Sitting Side Crunch

Beginner Tips

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

Frequently Asked Questions