Sitting Side Crunch On A Padded Stool

Muscles worked

Setup

1. Sit sideways on a padded stool or bench with your feet planted firmly on the floor, shoulder-width apart.
2. Position your hips near the edge of the stool to allow for a full range of lateral motion.
3. Place your hands lightly behind your head with elbows flared out, or cross them over your chest.

How to do it

1. Inhale and slowly lower your torso to the side toward the floor, feeling a deep stretch in the opposite oblique.
2. Exhale as you contract your side abdominals to pull your torso back up to a fully upright, vertical position.
3. Maintain a controlled tempo of 2 seconds down and 2 seconds up, avoiding the use of momentum.
4. Complete the full set on one side before switching to the other side to maintain unilateral focus.

Form checklist

• Keep your chest facing forward; do not allow your shoulders to round or rotate toward the floor.
• Ensure both glutes remain in contact with the stool throughout the entire movement.
• Keep your neck in a neutral position, avoiding the urge to pull on your head with your hands.
• Move strictly in a side-to-side plane, as if moving between two panes of glass.

Pro tips

• Focus on the mind-muscle connection by visualizing your lower ribs moving toward your hip bone on the active side.
• Pause for a split second at the top of the movement to maximize the peak contraction of the obliques.

Make it harder

• Hold a light weight plate or dumbbell against your chest to increase resistance.
• Extend your arms straight overhead to increase the lever length and the demand on the core.

Frequently asked

What muscles does the sitting side crunch on a padded stool work?

The sitting side crunch on a padded stool primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the sitting side crunch on a padded stool?

The sitting side crunch on a padded stool requires no equipment — just your body weight.

Is the sitting side crunch on a padded stool good for beginners?

Yes. The sitting side crunch on a padded stool is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals