Weighted Side Crunch
The Weighted Side Crunch primarily works the External Obliques, with secondary activation of the Rectus Abdominis. It is a none isolation exercise at intermediate difficulty.
The Weighted Side Crunch is an intermediate isolation exercise, following a flexion movement pattern. It primarily targets the External Obliques, with secondary engagement of the Rectus Abdominis. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A none isolation pull exercise targeting the External Obliques.
| Equipment | None |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | External Obliques |
| Secondary | 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 Rectus Abdominis assists as a secondary mover, contributing to force production without bearing the primary load.
Primary Muscles
- Primary Muscle External Obliques (core)
Secondary Muscles
- Secondary Muscle Rectus Abdominis (core)
How to Perform
Preparation
- Lie upper back supine on floor or mat.
- With both legs together, knees and hips bent, position outside of leg down to side.
- Use no weight or hold weight to opposite side of head or across upper chest.
Execution
- Flex waist, raising upper torso off surface.
- Return until back of shoulders return to surface.
- Repeat and continue with movement in opposite position.
Comments
- Exercise can be performedwithout added weightuntil more resistance is needed.
- Certain individuals may need to keep their neck in neutral position with space between their chin and sternum.
- SeeSpot Reduction MythandArm Position During Waist Exercises.
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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