Sitting Side Crunch

Muscles worked

Setup

1. Sit sideways on a flat bench with your legs extended off to one side.
2. Grip the edge of the bench behind your glutes with both hands for stability.
3. Lean your torso back at a 45-degree angle and shift your weight onto one hip (the side you are working).

How to do it

1. Exhale and pull your knees toward your chest while simultaneously crunching your upper body toward your knees.
2. Focus on squeezing the obliques on the side you are leaning toward at the top of the movement.
3. Inhale and slowly extend your legs back out while lowering your torso, maintaining tension in the core.
4. Complete the desired number of repetitions on one side before switching your hip position to the other side.

Form checklist

• Keep your chest up and avoid excessive rounding of the spine.
• Ensure the movement is driven by the waist and hips rather than swinging the legs.
• Maintain a slow, controlled tempo on the eccentric (lowering) phase.
• Keep your feet together and knees tucked close throughout the crunch.

Pro tips

• To maximize oblique engagement, visualize bringing your bottom rib toward your hip bone during the contraction.
• Maintain a slight bend in the elbows to avoid putting too much strain on the wrists while holding the bench.

Make it harder

• Hold a light dumbbell or medicine ball between your feet to increase resistance.
• Perform the movement with straight legs to increase the lever arm and difficulty for the lower abs.

Frequently asked

What muscles does the sitting side crunch work?

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

What equipment do you need for the sitting side crunch?

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

Is the sitting side crunch good for beginners?

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

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 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