Seated Side Crunch Wall

Muscles worked

Setup

1. Place a flat bench perpendicular to a wall and sit sideways on the end of the bench.
2. Extend your legs and press your feet firmly against the wall, with the top foot braced higher for stability.
3. Engage your quadriceps and adductors to lock your lower body into position.
4. Place your hands lightly behind your head or cross them over your chest.

How to do it

1. Inhale and slowly lower your torso sideways toward the floor, feeling a stretch in the side of your waist.
2. Exhale and contract your obliques to pull your torso back up to the upright starting position.
3. Maintain a controlled 2-1-2 tempo: 2 seconds down, 1-second squeeze at the top, 2 seconds up.
4. Perform all repetitions on one side before rotating the bench or your body to switch sides.

Form checklist

• Keep your chest facing forward; do not let your shoulders rotate toward the floor.
• Ensure your hips remain firmly planted on the bench throughout the movement.
• Maintain a neutral neck by looking straight ahead rather than tucking your chin.
• Press your feet hard into the wall to keep your lower body from shifting.

Pro tips

• Focus on the 'mind-muscle connection' by imagining your ribcage moving toward your hip bone on every contraction.
• Keep constant tension in your quads and inner thighs to create a more rigid lever for the obliques to work against.

Make it harder

• Hold a light weight plate or dumbbell against your chest to increase resistance.
• Extend your arms straight overhead to increase the length of the lever and the demand on the core.

Frequently asked

What muscles does the seated side crunch wall work?

The seated side crunch wall primarily targets the obliques, and also works the abs and erector spinae as secondary muscles.

What equipment do you need for the seated side crunch wall?

The seated side crunch wall requires no equipment — just your body weight.

Is the seated side crunch wall good for beginners?

Yes. The seated side crunch wall is a beginner-friendly movement and a strong foundation to build on.

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