Exercise guide
Lying Woodchopper Crunch
- Intermediate
- Compound
- Rep-based
- Waist
This dynamic variation combines a standard crunch with a diagonal rotational reach to simultaneously target the rectus abdominis and the internal/external obliques. It builds functional core strength and rotational stability by integrating upper and lower body coordination.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back with your legs extended straight and feet together.
- Clasp your hands together and extend your arms straight back behind your head.
- Press your lower back firmly into the floor to engage your deep core.
How to do it
- Exhale as you crunch your upper body off the floor, rotating your torso to bring your straight arms toward the outside of one hip.
- Simultaneously lift that same-side leg slightly off the ground to meet the rotational reach of your hands.
- Inhale as you lower back to the starting position with a controlled 2-second tempo.
- Repeat the movement on the opposite side, alternating for the duration of the set.
Form checklist
- Keep your arms fully extended to increase the lever length and core demand.
- Initiate the movement from your core rather than pulling with your neck or shoulders.
- Ensure your shoulder blades clear the floor on every repetition.
- Maintain a slow, controlled pace to avoid using momentum.
Pro tips
- Focus on the 'squeeze' at the top of the movement, imagining you are wringing out a towel with your midsection.
- Keep your chin tucked slightly toward your chest to maintain a neutral cervical spine.
Make it harder
- Hold a light weight or medicine ball to increase the rotational load.
- Keep both feet hovering 2-3 inches off the floor throughout the entire set to maintain constant tension.
Frequently asked
- What muscles does the lying woodchopper crunch work?
- The lying woodchopper crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the lying woodchopper crunch?
- The lying woodchopper crunch requires no equipment — just your body weight.
- Is the lying woodchopper crunch good for beginners?
- The lying woodchopper crunch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.