Exercise

Oblique Crunches: How to Do It, Muscles Worked

Last updated 26 July 2026

What muscles does the Oblique Crunches work?

The Oblique Crunches primarily targets the abdominals, with no listed secondary muscles in the dataset. It's classified as a beginner-level strength movement using no equipment.

What are the most common Oblique Crunches mistakes?

• Pulling on the neck with the hands instead of driving the movement from the abs.
• Letting the lower back arch off the floor or lose its brace during the movement.
• Using momentum to swing through reps instead of moving under control.
• Holding the breath entirely instead of breathing in a controlled way through the brace.

How should I program the Oblique Crunches — sets, reps and frequency?

As a core-stability exercise, it is usually programmed by 30-60 second holds, or 10-20 controlled reps, for 2-3 sets. It tolerates higher frequency than a heavy compound lift — twice a week for the same muscle group is common. Add difficulty gradually — more load, more distance/time, or better technique — rather than rushing intensity.

What are good Oblique Crunches variations and alternatives?

• Bent-Knee Hip Raise — bodyweight, beginner level, abdominals
• Crunches — bodyweight, beginner level, abdominals
• Hanging Leg Raise — bodyweight, expert level, abdominals
• Plank — bodyweight, beginner level, abdominals

Oblique Crunches at a glance

Attribute	Value
Level	Beginner
Equipment	Bodyweight
Category	Strength
Primary muscles	Abdominals
Secondary muscles	—

How to do the Oblique Crunches, step by step:

1. Step 1. Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor.
2. Step 2. Make sure your feet are elevated and resting on a flat surface.
3. Step 3. Now lift the shoulder in which your hand is touching your head.
4. Step 4. Simply elevate your shoulder and body upward until you touch your knee. For example, if you have your right hand besides your head, then you want to elevate your body upwards until your right elbow touches your left knee. The same variation can be applied doing the inverse and using your left elbow to touch your right knee.
5. Step 5. After your knee touches your elbow, lower your body until you have reached the starting position.
6. Step 6. Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (upward) part of the exercise.
7. Step 7. Continue alternating in this manner until all of the recommended repetitions for each side have been completed.