Exercise guide
Standing Side Crunch
- Beginner
- Compound
- Rep-based
- Waist
The Standing Side Crunch is a functional core exercise that targets the obliques and rectus abdominis while improving balance and hip mobility. By performing the crunch vertically, you engage the quadriceps and hip flexors to stabilize the lower body while isolating the lateral core muscles.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and a slight bend in your knees.
- Place your fingertips lightly behind your ears with your elbows flared out wide to the sides.
- Engage your core and maintain an upright posture with your gaze fixed forward.
How to do it
- Shift your weight slightly to your left leg and lift your right knee out to the side toward your right elbow.
- Exhale as you crunch your torso sideways, bringing the elbow and knee as close together as possible to compress the obliques.
- Inhale as you return the foot to the floor and return to a neutral standing position with control.
- Repeat the movement on the left side, alternating sides for the duration of the set.
Form checklist
- Keep your chest open and avoid pulling your head forward with your hands.
- Ensure the knee travels directly out to the side rather than in front of the body.
- Maintain a stable standing leg without locking the knee to protect the joint.
- Focus on lateral flexion of the spine (bending sideways) rather than just moving the limbs.
Pro tips
- Imagine trying to touch the bottom of your ribcage to the top of your hip bone to maximize the 'pinch' in the obliques.
- Slow down the tempo and pause for one second at the peak of the contraction to challenge your balance and increase time under tension.
Make it harder
- Wear ankle weights to increase the resistance on the hip flexors and lower obliques during the leg lift.
- Hold a light dumbbell in the hand of the working side to add external load to the lateral flexion.
Frequently asked
- What muscles does the standing side crunch work?
- The standing side crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the standing side crunch?
- The standing side crunch requires no equipment — just your body weight.
- Is the standing side crunch good for beginners?
- Yes. The standing side crunch is a beginner-friendly movement and a strong foundation to build on.