Side-Lying Crunch

Body region

• Core

Muscles

Main

• External Oblique
• Internal Oblique

Helps

• Quadratus Lumborum
• Rectus Abdominis

Holds

• Transversus Abdominis
• Gluteus Medius

Technique

1. Lie on your side with knees slightly bent and your lower arm extended, top hand lightly behind your head.
2. Brace your abs, then lift your upper body sideways by crunching the ribs toward the hip.
3. Pause with your obliques tight.
4. Lower slowly without resting fully.

Cues

• Think of drawing the ribs sideways toward the hip.
• Keep the neck relaxed.

Common mistakes

• Pulling the head with the hand.
• Rolling the torso forward or back.
• Using momentum.

Alternatives

• Oblique Crunch
• Side Plank