Exercise guide
Standing Side Crunch Elbow To Knee
- Beginner
- Compound
- Rep-based
- Waist
This standing core exercise targets the obliques and rectus abdominis through lateral flexion while improving balance and hip flexor strength. It is an effective functional movement for developing side-body definition and coordination without requiring floor work.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and maintain a tall, neutral spine.
- Place your fingertips lightly behind your ears with your elbows flared out wide to the sides.
- Engage your core and shift your weight slightly onto your standing leg.
How to do it
- Exhale as you lift your knee out to the side while simultaneously crunching your torso laterally to bring your elbow and knee toward each other.
- Squeeze your obliques at the top of the movement, ensuring the contact (or proximity) happens at hip level.
- Inhale as you controlledly lower your leg and return to a tall, upright starting position.
- Alternate sides for each repetition, maintaining a steady and rhythmic tempo.
Form checklist
- Crunch directly to the side; avoid leaning or rounding your shoulders forward.
- Keep your chest open and avoid pulling on your head or neck with your hands.
- Drive your knee out to the side (frontal plane) rather than bringing it in front of your body.
- Maintain a slight bend in the standing knee to assist with balance and stability.
Pro tips
- Focus on 'closing the gap' between your lower ribs and your hip bone to maximize the contraction of the external obliques.
- Pause for one second at the peak of the crunch to challenge your balance and ensure the core is doing the work rather than momentum.
Make it harder
- Perform all repetitions on one side before switching to increase the metabolic demand and time under tension.
- Wear ankle weights or hold a light dumbbell in the hand of the crunching side to add resistance to the lateral flexion.
Frequently asked
- What muscles does the standing side crunch elbow to knee work?
- The standing side crunch elbow to knee primarily targets the abs and obliques, and also works the glutes as secondary muscles.
- What equipment do you need for the standing side crunch elbow to knee?
- The standing side crunch elbow to knee requires no equipment — just your body weight.
- Is the standing side crunch elbow to knee good for beginners?
- Yes. The standing side crunch elbow to knee is a beginner-friendly movement and a strong foundation to build on.