How to do a Standing Oblique Crunch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 308,503
- Popularity Rank
- 351st
- Difficulty
- Beginner
- Abs Strength
- 70 mSCORE 92nd
- Equipment Required
Plates
Workouts with Standing Oblique Crunch
Target muscles worked
Instructions for Proper Form
Standing Oblique Crunch is a variation of the traditional crunch that is performed from a standing position. This isolation exercise primarily targets the obliques. By performing the movement while standing, you can emphasize stability and balance, which can help in functional strength and core activation. This variation involves bending sideways at the waist to bring the elbow towards the knee, focusing on engaging the oblique muscles effectively.
- Stand upright with your feet hip width apart and grab a weight plate with your extended left arm with your palm facing in and your right hand on your right hip for stability.
- Laterally flex the left side of your abdomen to lower the weight plate to the floor keeping your arm extended.
- Return to the upright position and then flex your torso to the right side before returning to the starting position.
Weight & 1 Rep Max Calculator
Average Standing Oblique Crunch standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps25lbs1 Rep Max30lbs
- intermediate8reps35lbs45lbs
- advanced8reps45lbs55lbs
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Alternatives & Variations to Standing Oblique Crunch
1. Dumbbell Side Bend
38.8 mSCORESWAPPED 128 TIMESDumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.
2. Ab Crunch Machine
96.1 mSCORESWAPPED 115 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
3. Oblique Crunch
86.7 mSCORESWAPPED 111 TIMESOblique Crunch is a variation on the more standard Crunch. Similar to Crunches, this is a bodyweight core exercise. By reaching across your torso, you can help isolate your obliques. This is a great exercise for anyone looking to specifically target their obliques.
4. Standing Elbow to Knee Crunch
43.5 mSCORESWAPPED 102 TIMESStanding Elbow to Knee Crunch is an isolation exercise that targets the core. By performing this movement from a standing position, you add a functional element, requiring balance and coordination. This exercise can also help improve stability and mobility in your hips and lower body. It's an excellent addition to any core routine for enhancing muscle activation and functional strength.
5. Russian Twist
96.2 mSCORESWAPPED 80 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
6. Crunches
94 mSCORESWAPPED 60 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
7. Standing Cable Core Twist
48.2 mSCORESWAPPED 55 TIMESStanding Cable Core Twist is a dynamic exercise that targets the entire core, with a particular focus on the obliques. This rotational movement enhances core stability, rotational strength, and the ability to generate power across the body. It's beneficial for athletes and those looking to improve functional strength.
8. Plank
92.8 mSCORESWAPPED 47 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
9. Cable Crunch
88.8 mSCORESWAPPED 43 TIMESCable Crunch is a variation on the more standard Crunch. Unlike Crunches, this is a weighted exercise that does not have you laying on your back. Instead of using your bodyweight for resistance, you use a cable machine. This gives you more control over your resistance, as well as more control over the direction that resistance is coming from.