Decline Oblique Crunch

Decline Oblique Crunch is a strength – rotating flexion on a decline exercise involving Internal and external obliques. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Internal and external obliques
Secondary muscles: Rectus abdominis, Iliopsoas
Exercise type: Strength – rotating flexion on a decline

Exercise technique

Pads
Secure your legs on the decline bench.
Setup
Raise your torso with control and choose your inclined starting angle.
Hands
Place one hand beside your head and the other on your thigh.
Diagonal curl
Curl your ribs while turning your chest toward the opposite knee.
Top
Pause in the diagonal contraction without forcing elbow contact.
Descent
Slowly return to your initial torso angle.
Sides
Finish one side, change hand positions and repeat in the opposite direction.

Key technique points

Initiate the turn with your shoulder.
Keep your pelvis stable with the pad support.
Do not pull with the hand supporting your head.
Reduce the angle according to abdominal control.
Exhale as you curl.
Match the range of motion on both sides.

Common mistakes

Reaching with the elbow

Do not extend your arm toward the opposite knee without rotating your torso.

Forceful lower-back twisting

Do not force the lower spine to rotate over a fixed pelvis.

Falling onto the bench

Do not release control on the return from the diagonal curl.

Pulling the neck

Do not use the hand beside your head to turn your head instead of your shoulder.

Pulling against the knee pads

Do not raise your torso by pulling against the pads.

Excessive decline

Do not insist on a steep bench angle that disrupts technique.

Frequently asked questions