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Side Stretch Crunch
Start in a side plank with your body in a straight line, supporting yourself on one hand and the side of your foot. Place your top hand behind your head, then crunch by bringing your top elbow toward your top knee, engaging your obliques. Keep your hips lifted and return to the starting position with control.
- Target muscles
- Obliques
- Also works
- Abs, Shoulders, Glutes
- Equipment
- Bodyweight
- Training style
- Calisthenics, Home, Yoga and Pilates
- Logged as
- Reps
- Popularity
- 75 of 100
Side Stretch Crunch: how to do it
- Begin in a side plank position with your body supported on one hand and the side of your foot. Ensure your body forms a straight line from head to toe.
- Place your free hand behind your head, keeping your elbow pointed outward.
- Engage your core and obliques as you lift your upper body slightly while bringing your top elbow toward your top knee in a crunching motion.
- Slowly return to the starting side plank position, maintaining control and balance.
- Repeat the movement for the desired number of repetitions on one side before switching to the other side.
Common mistakes
Avoid letting your hips sag during the side plank, as this reduces core engagement. Another common mistake is pulling on your neck with your top hand—keep the movement controlled and driven by your core muscles.
Alternatives
More Obliques exercises
Questions about Side Stretch Crunch
What muscles does the Side Stretch Crunch target?
The Side Stretch Crunch primarily works your obliques, which are responsible for side bending and rotational movements. It also engages your abs, shoulders, and glutes for stability and support during the crunch motion.
Do I need any equipment for the Side Stretch Crunch?
No equipment is required for the Side Stretch Crunch—it's a bodyweight exercise you can perform anywhere. A yoga mat can make it more comfortable, and you can add light dumbbells for extra challenge if desired.
Is the Side Stretch Crunch suitable for beginners?
Yes, beginners can safely perform this exercise by starting with a modified side plank position or keeping their lower knee on the ground for support. Focus on maintaining form rather than speed to build strength in the obliques gradually.
What are common mistakes to avoid when doing Side Stretch Crunches?
Avoid letting your hips sag during the side plank, as this reduces core engagement. Another common mistake is pulling on your neck with your top hand—keep the movement controlled and driven by your core muscles.
How many sets and reps should I do for Side Stretch Crunches?
For general fitness, aim for 2–3 sets of 10–15 reps per side. If building endurance, increase reps gradually while maintaining proper form to avoid strain.
Are there variations of the Side Stretch Crunch for more challenge?
Yes, you can increase difficulty by extending your leg fully during the crunch, adding ankle weights, or holding a small dumbbell behind your head. Advanced athletes might try performing the movement from a full side plank without knee support.
What are the benefits of the Side Stretch Crunch?
This exercise strengthens and tones the obliques while improving core stability and balance. It also helps enhance athletic performance in sports that require rotational strength and side-to-side movement.