Exercise guide
Weighted Plate Lying Side Oblique Crunch
- Intermediate
- Isolation
- Rep-based
- Waist
This isolation exercise targets the internal and external obliques by using a weight plate to provide external resistance during lateral spinal flexion, enhancing core definition and rotational strength.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie on your side on a flat mat with your legs stacked and knees slightly bent for stability.
- Hold a weight plate against the side of your head or upper chest using your top hand.
- Place your bottom arm across your torso or flat on the floor in front of you to stabilize your lower body.
- Ensure your hips and shoulders are stacked vertically, perpendicular to the floor.
How to do it
- Exhale as you lift your upper torso sideways toward your hip, focusing on shortening the distance between your lower ribs and your pelvis.
- Pause at the top of the movement for one second, emphasizing the peak contraction in the obliques.
- Inhale as you slowly lower your torso back to the starting position under control, maintaining tension throughout the descent.
- Complete all repetitions on one side before flipping over to repeat the set on the opposite side.
Form checklist
- Keep your neck in a neutral position; avoid using your arm to pull your head upward.
- Maintain a strictly lateral movement path, avoiding any forward rounding or backward rotation of the shoulders.
- Keep your hips stacked and stationary to ensure the obliques are doing the work rather than the hip flexors.
- Move through a full range of motion, allowing the side of your torso to lightly touch the mat before the next rep.
Pro tips
- Visualize trying to touch your bottom rib to your hip bone to maximize the shortening of the oblique muscle fibers.
- Place your non-working hand on your working obliques to physically feel the muscle contract, which enhances the mind-muscle connection.
Make it harder
- Hold the weight plate with an outstretched arm further away from your body to increase the lever arm and resistance.
- Perform the exercise with your legs straight and slightly elevated off the floor to engage the lower abdominals and increase stability demands.
Frequently asked
- What muscles does the weighted plate lying side oblique crunch work?
- The weighted plate lying side oblique crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the weighted plate lying side oblique crunch?
- The weighted plate lying side oblique crunch uses weight plate.
- Is the weighted plate lying side oblique crunch good for beginners?
- The weighted plate lying side oblique crunch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.