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Side Plank Side Crunch

Step by step instructions, muscle activation and variants for the Side Plank Side Crunch.

MediumCoreObliques

About this exercise

A challenging unilateral core exercise that combines the isometric demands of a side plank with a dynamic lateral crunch. Lowering and raising the hips repeatedly intensifies oblique activation compared to a static side plank hold.

How to Perform

  • Lie on your side and prop yourself up on one forearm with your elbow directly under your shoulder
  • Stack your feet on top of each other and lift your hips so your body forms a straight line
  • Lower your hip toward the floor without touching it
  • Drive your hip back up above the neutral position and crunch laterally, squeezing the oblique
  • Control the movement on the way down — avoid swinging
  • Complete all reps on one side before switching to the other

Muscle Activation

Primary
CoreObliques
Secondary
AbsFront shoulders

About the Side Plank Side Crunch

The Side Plank Side 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.

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