About this exercise
A bodyweight core exercise performed lying on your back in which you alternate crunching toward each side to target the obliques. The alternating pattern ensures both sides of the waist are trained evenly within each set.
Alternate Oblique Crunch
Step by step instructions, muscle activation and variants for the Alternate Oblique Crunch.
EasyObliques
How to Perform
- Lie on your back with knees bent and feet flat on the floor
- Place your hands lightly behind your head with elbows wide
- Brace your core and lift your shoulders slightly off the floor to start
- Rotate your right elbow toward your left knee while simultaneously crunching upward
- Lower back to the starting position with control
- Rotate your left elbow toward your right knee in the same manner
- Continue alternating sides for the desired number of repetitions
Muscle Activation
Primary
Obliques
Secondary
Abs
Common Mistakes
Common mistakes content is coming soon.
About the Alternate Oblique Crunch
The Alternate Oblique Crunch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.