Exercise guide
Lying Side Reverse Crunch
- Intermediate
- Compound
- Rep-based
- Waist
The Lying Side Reverse Crunch is a dynamic core variation that isolates the obliques and lower abdominals by adding a lateral tilt to the traditional reverse crunch. It is highly effective for improving rotational stability and defining the lateral abdominal wall.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back with your arms out to the sides for stability or tucked under your glutes for lower back support.
- Raise your legs and bend your knees to a 90-degree angle.
- Rotate your hips so your knees are pointed toward one side (approximately 45 degrees) while keeping your upper back flat on the floor.
How to do it
- Exhale as you pull your knees toward your chest and upward, curling your pelvis off the floor toward your shoulder.
- Squeeze your obliques at the top of the movement for a one-second pause, ensuring your hips are fully elevated.
- Inhale as you slowly lower your hips back down to the starting position with a controlled 2-second tempo.
- Complete all repetitions on one side before rotating your hips to the opposite side and repeating.
Form checklist
- Keep your shoulders and upper back glued to the mat throughout the entire movement.
- Avoid using momentum or swinging your legs to lift your hips.
- Ensure the movement comes from curling the spine, not just moving the hip joints.
- Maintain the 90-degree bend in your knees to keep the tension on the abdominals.
Pro tips
- Visualize bringing your hip bone toward your ribcage to maximize the shortening of the oblique fibers.
- Press your palms firmly into the floor to create a stable anchor, allowing for a higher and more controlled pelvic lift.
Make it harder
- Straighten your legs completely to increase the lever length and significantly raise the resistance.
- Slow the eccentric (lowering) phase to 4 seconds to maximize time under tension.
Frequently asked
- What muscles does the lying side reverse crunch work?
- The lying side reverse crunch primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.
- What equipment do you need for the lying side reverse crunch?
- The lying side reverse crunch requires no equipment — just your body weight.
- Is the lying side reverse crunch good for beginners?
- The lying side reverse crunch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.