Exercise guide
Opposite Crunch
- Beginner
- Compound
- Rep-based
- Waist
The opposite crunch targets the rectus abdominis and obliques by incorporating torso rotation, improving core stability and rotational strength. This movement effectively engages the entire midsection through a cross-body pattern that emphasizes the mind-muscle connection with the obliques.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
- Place your fingertips lightly behind your ears, keeping your elbows flared out wide.
- Engage your core by pressing your lower back firmly into the floor to eliminate any arch.
How to do it
- Exhale as you lift your right shoulder off the mat, rotating your torso to bring your right elbow toward your left knee.
- Simultaneously lift your left knee toward your chest so the elbow and knee meet over your midline.
- Inhale as you slowly lower both your upper body and foot back to the starting position with control.
- Repeat the movement on the opposite side, alternating sides for each repetition.
Form checklist
- Keep your lower back pressed into the floor throughout the entire movement.
- Lead the rotation with your shoulder and ribcage, not just by pulling your elbow forward.
- Avoid pulling on your neck; your hands should only provide light support.
- Maintain a slow, controlled tempo rather than using momentum to swing your limbs.
Pro tips
- Focus on the 'crunch and twist' sensation, imagining you are trying to touch your armpit to the opposite hip bone.
- Pause and squeeze at the peak of the contraction to maximize oblique fiber recruitment.
Make it harder
- Keep both feet hovering 2-3 inches off the floor throughout the entire set to maintain constant tension.
- Extend the non-working leg straight out just above the floor as you crunch toward the opposite side.
Frequently asked
- What muscles does the opposite crunch work?
- The opposite crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the opposite crunch?
- The opposite crunch requires no equipment — just your body weight.
- Is the opposite crunch good for beginners?
- Yes. The opposite crunch is a beginner-friendly movement and a strong foundation to build on.