Side Crunch Against Wall

Muscles worked

Setup

1. Stand sideways to a wall with your feet hip-width apart, approximately 1-2 feet away from the base.
2. Place the hand closest to the wall against it at shoulder height for balance and support.
3. Place your outside hand lightly behind your head, keeping the elbow flared out to the side.
4. Engage your glutes and core to maintain a neutral spine and upright posture.

How to do it

1. Exhale as you perform a side crunch, bringing your outside elbow down toward your hip by contracting your obliques.
2. Focus on shortening the distance between your lower ribs and your hip bone on the side away from the wall.
3. Inhale as you slowly return to the upright starting position, maintaining tension in the core throughout the descent.
4. Complete the desired number of repetitions on one side before turning around to repeat on the opposite side.

Form checklist

• Keep your hips square and facing forward; do not let your pelvis rotate toward or away from the wall.
• Ensure the movement is strictly lateral—avoid leaning forward or rounding your shoulders.
• Maintain a slight, 'soft' bend in your knees to protect your lower back.
• Avoid pulling on your head or neck with your hand; let the obliques do the work.

Pro tips

• To maximize muscle engagement, imagine you are sandwiched between two panes of glass, forcing your body to move only in a side-to-side plane.
• Pause for a one-second peak contraction at the bottom of the crunch to intensify the mind-muscle connection with the obliques.

Make it harder

• Move your feet further away from the wall to increase the angle of the lean, which places more demand on the core stabilizers.
• Hold a light dumbbell or a water bottle in the outside hand (the side being crunched) to add external resistance.

Frequently asked

What muscles does the side crunch against wall work?

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

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

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

Is the side crunch against wall good for beginners?

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

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• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals