Side Plank Side Crunch - How to Perform, Muscles, Variants | SatisFIT Skip to main content

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

Common Mistakes

Common mistakes content is coming soon.

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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