Incline Twisting Crunch (arms crossed)
The Incline Twisting Crunch (arms crossed) primarily works the External Obliques, with secondary activation of the Iliopsoas, Rectus Abdominis and stabilizer support from the Tibialis Anterior. It is a bodyweight isolation exercise at intermediate difficulty.
The Incline Twisting Crunch (arms crossed) is an intermediate isolation exercise requiring no equipment, following a flexion movement pattern. It primarily targets the External Obliques, with secondary engagement of the Iliopsoas, Rectus Abdominis. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A bodyweight isolation pull exercise targeting the External Obliques.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | External Obliques |
| Secondary | Iliopsoas, Rectus Abdominis |
Muscles Worked
The External Obliques is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Iliopsoas, and Rectus Abdominis act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Tibialis Anterior act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle External Obliques (core)
Secondary Muscles
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Rectus Abdominis (core)
Stabilizer Muscles
- Stabilizer Muscle Tibialis Anterior (calves)
How to Perform
Preparation
- Hook feet under foot bar and lie supine on incline bench with hips bent.
- Cross arms on chest.
Execution
- Flex and twist waist to raise upper torso from bench to one side.
- Return until back of shoulders contact padded incline board.
- Repeat to opposite side alternating twists.
Comments
- If no knee or calf support is built into incline board, ball or rolled mat can be placed under legs.
- Hip and knee flexors may be involved as stabilizers if incline is steep and no calf or knee support is used.
- If incline bench offers knee support, stabilization from Tibialis Anterior may not be required.
- SeeSpot Reduction Myth.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (External Obliques) and can be substituted based on your equipment or variation preferences.
Get this data via the REST API or MCP Server.