How to do the Standing Oblique Crunches
Primary: Obliques.
Standing oblique crunches target the obliques, the muscles located on the sides of your abdomen. This exercise helps improve core strength and enhances stability. Unlike traditional crunches performed on the floor, this variation is done while standing, making it a great option for incorporating into a dynamic workout routine. Additionally, this exercise engages your hip flexors and abdominal muscles, providing a comprehensive core workout.
Step by step
- 1
Stand with feet hip-width apart and hands behind your head.
- 2
Lift your right knee towards your right elbow while bending your torso to the right, engaging your obliques.
- 3
Return to the starting position and repeat for the left side.
Coaching cues
- Keep your core engaged throughout the movement to maximize effectiveness.
- Ensure to perform the movement slow and controlled to engage the obliques fully.
- Avoid pulling on your neck or head with your hands to prevent strain.
Sets, reps and where it fits
Muscle
3–4 × 12–20
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 12–20
rest 45–60 s
Standing Oblique Crunches alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Standing Oblique Crunches work?
Primary: Obliques.
How many sets and reps of Standing Oblique Crunches should I do?
For muscle: 3–4 sets of 12–20 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 Standing Oblique 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 Standing Oblique Crunches good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.