Oblique Crunches

Oblique Crunches is a strength - supported oblique flexion 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, Transversus abdominis
Exercise type: Strength - supported oblique flexion

Exercise technique

Back
Lie on the mat and establish control of your lower back.
Feet
Place your feet on a flat, stable raised surface.
Hands
Place one hand beside your head and the other on the floor.
Lift
Lift the shoulder on the side with the hand beside your head off the mat.
Diagonal movement
Curl that shoulder toward the opposite knee.
Return
Lower your upper back slowly to the start.
Side
Switch hand positions and perform the opposite diagonal.

Key technique points

Keep your leg support stable.
Reach your shoulder toward the opposite knee.
Use your hand on the floor only for balance.
Do not pull on your neck.
Keep your pelvis grounded.
Exhale as you rise.

Common mistakes

Pushing off the floor

Do not push your torso upward with your supporting hand.

Reaching only with the elbow

Do not close your arm without rotating your rib cage.

Pulling the knee in

Do not swing your leg toward your torso in this fixed-foot variation.

Turning the neck

Do not bring your head toward the opposite knee instead of your shoulder.

Arching the lower back

Do not force lower-back contact when the support height is unsuitable.

Lowering quickly

Do not release the diagonal load without braking the descent.

Frequently asked questions