Twisting Crunch (arms crossed)
The Twisting Crunch (arms crossed) primarily works the External Obliques, with secondary activation of the Iliopsoas, Rectus Abdominis. It is a bodyweight isolation exercise at intermediate difficulty.
The 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.
Primary Muscles
- Primary Muscle External Obliques (core)
Secondary Muscles
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Rectus Abdominis (core)
How to Perform
Preparation
- Lie supine on mat with lower legs on bench.
- Cross arms on chest.
Execution
- Flex and twist waist to raise upper torso from mat to one side.
- Return until back of shoulders contact mat.
- Repeat to opposite side alternating twists.
Comments
- Leg elevation keeps pelvis tilted back keeping low back on mat.
- 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.
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