How to do the Side Crunches
Primary: Obliques · also works Core, Hip Flexors.
Side crunches are an effective abdominal exercise aimed at targeting the obliques, the muscles on the sides of your abdomen. This exercise helps in strengthening the core and improving muscle tone in the waist region. It is a bodyweight exercise, making it accessible for beginners and those without access to gym equipment. Incorporating side crunches into your fitness routine can enhance stability and balance while also supporting your overall core strength. Performing this exercise correctly ensures maximal benefits and safety.
Step by step
- 1
Lie down on your side with your legs stacked and slightly bent at the knees.
- 2
Place your bottom arm in front of your body for support and place the top arm behind your head.
- 3
Lift your upper body towards your hips using your oblique muscles, then slowly lower back down to the starting position.
- 4
Complete the desired number of repetitions, then switch sides and repeat.
Coaching cues
- Keep movements controlled to avoid using momentum and ensure maximum muscle engagement.
- Focus on squeezing your oblique muscles as you lift your upper body.
- Breathe out as you lift and breathe in as you lower your upper body to maintain a steady breathing pattern.
Sets, reps and where it fits
Muscle
3–4 × 12–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 12–15
rest 45–60 s
Side Crunches alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Side Crunches work?
Primary: Obliques. Secondary: Obliques, Core, Hip Flexors
How many sets and reps of Side Crunches should I do?
For muscle: 3–4 sets of 12–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Side Crunches?
Same movement pattern, different equipment: Bicycle Crunch, Plank Shoulder Tap, Russian Twist, Side Plank, Alternate Oblique Crunch, Bent-Knee Drive to Shoulder (From Back Position).
Is the Side Crunches good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.