How to do the Weighted Side Crunch
Primary: Obliques.
The Weighted Side Crunch is an effective core exercise focused on targeting the oblique muscles on the sides of your abdomen. By adding a weight, usually a dumbbell, the intensity of the movement increases, which helps in strengthening the obliques and improving overall core stability. This exercise is beneficial for enhancing torso rotation stability as well as building a more defined midsection.
Step by step
- 1
Start by lying on your side on a mat, legs stacked on top of each other and knees slightly bent.
- 2
Hold a dumbbell with both hands, keeping it at your chest level.
- 3
Crunch your torso upwards, bringing the upper body towards your hips, then slowly lower back to the starting position to complete one rep.
Coaching cues
- Ensure your movements are controlled and avoid using momentum to lift.
- Keep your core tight throughout the exercise to maximize muscle engagement.
- Breathe out when you lift your upper body and breathe in when you return to the starting position.
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Weighted Side Crunch alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Weighted Side Crunch work?
Primary: Obliques.
How many sets and reps of Weighted Side Crunch should I do?
For muscle: 3–4 sets of 8–15 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 Weighted Side Crunch?
Same movement pattern, different equipment: Bicycle Crunch, Pallof Press, Plank Shoulder Tap, Russian Twist, Side Plank, Alternate Oblique Crunch.
Is the Weighted Side Crunch good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.