Standing Oblique Crunches
Also called standing side crunch
Quick answer
The standing oblique crunch is a bodyweight core exercise where you stand with your hands behind your head and bend sideways to bring one elbow down toward the knee you lift out to the same side. It targets the obliques, with the abs assisting.
Written by the GymStreak coaching team · Updated
Muscles worked
How to do Standing Oblique Crunches
- 1
Stand with your feet hip width apart and your toes pointing forward. Raise your hands behind your head so that the palms of your hands are facing forwards and your elbows are fully flexed. The middle of your forearms should be in contact with your biceps and your elbows should be pointing to the outside. This is the starting position.
- 2
Externally rotate your left hip and raise your knee towards the ceiling by flexing at the knee. As you do so lower your left elbow towards the floor by side bending at the torso. Your elbow and knee should almost meet before returning to the start position.
- 3
The act of externally rotating at the left hip and raising your left knee towards the ceiling as you lower your left elbow towards the floor to meet it, before returning to the start position, is equal to one repetition. Repeat for as many reps as necessary before switching sides.
Form cues
- Bend straight to the side; don't let your chest fold forward.
- Lift the knee out to the side and up, like a side knee raise.
- Rest your hands lightly behind your head and don't pull on your neck.
- Keep a soft bend in the standing knee for balance.
- Squeeze the side of your waist when elbow and knee get close.
Breathing: Breathe out as your elbow and knee come together, and breathe in as you return to standing tall.
Common Standing Oblique Crunches mistakes
Crunching forward instead of sideways
Keep your shoulders facing the front and shorten only the side of your waist.
Yanking the head down with the hands
Rest your fingertips behind your head with your elbows wide and let your trunk do the work.
Swinging the leg up with momentum
Raise the knee under control and pause at the top; hold a wall if balance forces you to rush.
Leaning the whole body instead of bending
Keep the standing hip stacked over your foot and bend from your waist.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginnerseach side | 1–3 | 10–15 | 60–90 s |
| Muscular enduranceeach side | 2–3 | 12–20 | 30–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Standing Oblique Crunches variations and alternatives
Variations
- Wall-supported standing oblique crunch
Rest one hand on a wall so you can focus on the crunch instead of balance.
- Alternating standing oblique crunch
Switch sides every rep for a quicker, more cardio-style pace.
- Weighted standing oblique crunch
Hold a light dumbbell in the hand on the working side to add load.
Alternatives
- Oblique Crunches
A floor-based oblique crunch if you prefer to train lying down.
- Dumbbell Side Bend
A loaded side bend that is easy to progress with heavier dumbbells.
- Side Bridge
A side plank hold that trains the obliques to stop your trunk bending.
- Oblique Cable Crunch
A cable-loaded option for the gym.
Standing Oblique Crunches FAQ
What muscles do standing oblique crunches work?
They mainly work the obliques, the muscles along the sides of your waist that bend your trunk sideways. The abs assist, and the standing leg, glutes and hip muscles work to keep you balanced while the other knee lifts. Because you're upright, it also trains coordination between your trunk and hips.
Are standing oblique crunches good for beginners?
Yes. They need no equipment, no floor work and very little space, so they suit beginners, warm-ups and anyone who finds getting up and down from the floor difficult. Start slowly with a hand on a wall if your balance is shaky, and focus on bending sideways rather than forward.
Do standing oblique crunches actually work?
They do train the obliques, but only with your own bodyweight, so they are light. That makes them useful for beginners, warm-ups and circuits. To keep making progress, slow the reps down, pause at the top, hold a light dumbbell, or move on to loaded exercises such as dumbbell side bends or cable oblique crunches.
How many standing oblique crunches should I do?
Start with one to three sets of 10–15 slow reps on each side. When that feels easy, build toward two or three sets of 12–20 per side with short rests. Adding a pause when your elbow and knee meet is often a better way to make them harder than simply doing more reps.
Sources
Related calculators
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