Oblique Crunches - On The Floor

Oblique Crunches - On The Floor is a strength - side-lying lateral trunk 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: Quadratus lumborum, Rectus abdominis
Exercise type: Strength - side-lying lateral trunk flexion

Exercise technique

Side-lying position
Lie on your right side with your legs stacked.
Knees
Bend your knees slightly to stabilize your pelvis.
Hand
Rest your left hand lightly beside your head.
Curl
Bring your left ribs toward your left hip and lift your upper shoulder.
Alignment
Stay in the side plane without turning your chest toward the ceiling.
Squeeze
Hold the small top position for one second.
Return
Lower your shoulder slowly; switch sides after the set.

Key technique points

Shorten the side of your waist under control.
Keep your legs fixed on the floor.
Do not press on your head with your hand.
Do not roll your torso forward.
Perform the small range cleanly.
Exhale as you lift.

Common mistakes

Pulling the neck

Do not try to lift your head sideways with your upper hand.

Rolling onto the back

Do not turn the side bend into a standard crunch.

Lifting the legs

Do not unintentionally add a side leg raise to this upper-body variation.

Swinging the elbow

Do not throw your arm upward instead of curling your shoulder.

Shifting the pelvis

Do not move your hips back and forth on the floor.

Dropping the shoulder

Do not hit the mat without controlling the sideways descent.

Frequently asked questions