10 Best Decline Oblique Crunch Alternatives for Home Workouts

The Decline Oblique Crunch is done lying on your back. Ranked closest by our scoring: Crunches and the Crunch - Legs On Exercise Ball. Two harder versions, the Flexion Leg Sit Up (Straight Arm) and the Incline Twisting Sit-up, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Decline Oblique Crunch

Decline Oblique Crunch
Primary muscle
Abdominals
Equipment
Bodyweight
Difficulty
Intermediate
Type
Isolation
How to perform Decline Oblique Crunch
  1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
  2. Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor.
  3. Put one hand beside your head and the other on your thigh. This will be your starting position.
  4. Raise your upper body slowly from the starting position while turning your torso to the left. Continue crunching up as you exhale until your right elbow touches your left knee. Hold this contracted position for a second. Tip: Focus on keeping your abs tight and keeping the movement slow and controlled.
  5. Lower your body back down slowly to the starting position as you inhale.
  6. After completing one set on the right for the recommended amount of repetitions, switch to your left side. Tip: Focus on really twisting your torso and feeling the contraction when you are in the up position.
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Ranked Decline Oblique Crunch Alternatives

10 substitutes, ranked by how closely each one matches the Decline Oblique Crunch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Crunches

    1. Crunches

    86% match
    • Abdominals
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want an easier version that still works the abdominals.

    How to perform this exercise
    1. Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.
    2. Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
    3. While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.
    4. Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
    5. After the one second contraction, begin to come down slowly again to the starting position as you inhale.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abdominals, the same as the Decline Oblique Crunch
    • Equipment: bodyweight only, the same as the Decline Oblique Crunch
    • Body position: lying on your back, the same as the Decline Oblique Crunch
  2. Crunch - Legs On Exercise Ball

    2. Crunch - Legs On Exercise Ball

    84% match
    • Abdominals
    • Stability-ball
    • Intermediate
    • Isolation

    A good swap when you have a stability ball to work with, and it still works the abdominals.

    How to perform this exercise
    1. Lie flat on your back with your feet resting on an exercise ball and your knees bent at a 90 degree angle.
    2. Place your feet three to four inches apart and point your toes inward so they touch.
    3. Place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
    4. Push the small of your back down in the floor in order to better isolate your abdominal muscles. This will be your starting position.
    5. Begin to roll your shoulders off the floor and continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Breathe out as you execute this portion of the movement. Squeeze your abdominals hard at the top of the contraction and hold for a second. Tip: Focus on a slow, controlled movement. Refrain from using momentum at any time.
    6. Slowly go back down to the starting position as you inhale.
    7. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abdominals, the same as the Decline Oblique Crunch
    • Equipment: bodyweight only, the same as the Decline Oblique Crunch
    • Body position: lying on your back, the same as the Decline Oblique Crunch
  3. Knee Touch CrunchPlay demonstration

    3. Knee Touch Crunch

    80% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it uses the same equipment, but it works the abs rather than the abdominals.

    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, lift your shoulder blades off the ground and reach your right hand towards your left knee.
    4. Return to the starting position and repeat, this time reaching your left hand towards your right knee.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, not abdominals
    • Equipment: bodyweight only, the same as the Decline Oblique Crunch
    • Body position: lying on your back, the same as the Decline Oblique Crunch
  4. Frog CrunchPlay demonstration

    4. Frog Crunch

    79% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, not abdominals
    • Equipment: bodyweight only, the same as the Decline Oblique Crunch
    • Body position: lying on your back, the same as the Decline Oblique Crunch
  5. Groin CrunchPlay demonstration

    5. Groin Crunch

    76% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, lift your legs off the ground, bringing your knees towards your chest.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, not abdominals
    • Equipment: bodyweight only, the same as the Decline Oblique Crunch
    • Body position: lying on your back, the same as the Decline Oblique Crunch
  6. Lying Elbow To KneePlay demonstration

    6. Lying Elbow To Knee

    76% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engage your abs and lift your upper body off the ground, bringing your right elbow towards your left knee.
    4. At the same time, extend your right leg straight out and lift it off the ground.
    5. Pause for a moment, then return to the starting position.
    6. Repeat the movement, this time bringing your left elbow towards your right knee and extending your left leg.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, not abdominals
    • Equipment: bodyweight only, the same as the Decline Oblique Crunch
    • Body position: lying on your back, the same as the Decline Oblique Crunch
  7. 3/4 Sit-upPlay demonstration

    7. 3/4 Sit-up

    75% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, not abdominals
    • Equipment: bodyweight only, the same as the Decline Oblique Crunch
    • Body position: lying on your back, the same as the Decline Oblique Crunch
  8. Flexion Leg Sit Up (Bent Knee)Play demonstration

    8. Flexion Leg Sit Up (Bent Knee)

    75% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. At the same time, lift your legs off the ground, bending your knees and bringing them towards your chest.
    5. Pause for a moment at the top, then slowly lower your upper body and legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, not abdominals
    • Equipment: bodyweight only, the same as the Decline Oblique Crunch
    • Body position: lying on your back, the same as the Decline Oblique Crunch
  9. Flexion Leg Sit Up (Straight Arm)Play demonstration

    Progression

    9. Flexion Leg Sit Up (Straight Arm)

    75% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and arms straight above your head.
    2. Engaging your abs, lift your upper body off the ground while simultaneously lifting your legs towards your chest.
    3. Reach your hands towards your toes as you lift your upper body and legs.
    4. Pause for a moment at the top, then slowly lower your upper body and legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, not abdominals
    • Equipment: bodyweight only, the same as the Decline Oblique Crunch
    • Body position: lying on your back, the same as the Decline Oblique Crunch
  10. Incline Twisting Sit-upPlay demonstration

    Progression

    10. Incline Twisting Sit-up

    74% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Lie down on the bench with your feet secured under the foot pads.
    3. Place your hands behind your head or across your chest.
    4. Engage your abs and lift your upper body off the bench, curling forward.
    5. As you curl up, twist your torso to one side, bringing your elbow towards the opposite knee.
    6. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    7. Repeat the movement, this time twisting your torso to the other side.
    8. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not abdominals
    • Equipment: bodyweight only, the same as the Decline Oblique Crunch
    • Body position: lying on your back, the same as the Decline Oblique Crunch

Decline Oblique Crunch FAQ

What muscles does Decline Oblique Crunch work?

Decline oblique crunches primarily target the external and internal obliques and secondarily engage the rectus abdominis and transverse abdominis. The decline angle increases hip-flexor involvement, so cue trunk rotation and a rib-cage-to-pelvis compression to emphasize oblique contraction while limiting hip-flexor dominance.

What is the best bodyweight alternative to Decline Oblique Crunch?

The side-plank hip dip is the best pure bodyweight alternative for isolating the obliques while reducing lumbar shear. Stack your feet, drop the hips toward the ground, then lift using the obliques, keep the shoulder stacked over the elbow and avoid rotating the pelvis to maintain maximal oblique activation.

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