Side Crunch Squat

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
2. Place your fingertips behind your ears with your elbows flared out wide in a 'prisoner' position.
3. Engage your core and pull your shoulder blades back to maintain an upright posture.

How to do it

1. Inhale as you lower into a squat, keeping your chest up and weight distributed through your heels until your thighs are parallel to the floor.
2. Exhale and drive through your heels to return to a standing position.
3. As you reach the top, shift your weight onto your left leg and lift your right knee out to the side while simultaneously crunching your right elbow down to meet it.
4. Inhale as you lower your right foot back to the starting stance and immediately descend into the next squat, alternating the crunch to the left side on the next rep.

Form checklist

• Keep your chest lifted and avoid rounding your lower back during the squat phase.
• Ensure the knee and elbow meet at the side of your body (lateral) rather than in front of your chest.
• Maintain a neutral neck position; do not pull on your head with your hands.
• Keep your standing leg slightly bent and stable during the crunch to maintain balance.

Pro tips

• Focus on 'shortening' the distance between your lower ribs and your hip bone during the crunch to maximize oblique engagement.
• Pause for a half-second at the peak of the crunch to challenge your unilateral stability and mind-muscle connection.

Make it harder

• Hold a light dumbbell in each hand at shoulder height to increase the resistance on the legs and core.
• Add a small hop (jump squat) between the crunches to increase the plyometric intensity and heart rate.

Frequently asked

What muscles does the side crunch squat work?

The side crunch squat primarily targets the abs, glutes, obliques, and quadriceps, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the side crunch squat?

The side crunch squat requires no equipment — just your body weight.

Is the side crunch squat good for beginners?

The side crunch squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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