10 Best Oblique Crunch Alternatives for Home Workouts

The Oblique Crunch is done lying on your back. Ranked closest by our scoring: Oblique Crunches, Oblique Crunches - On The Floor and the Oblique Crunches Floor.

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

Original Exercise: Oblique Crunch

Oblique CrunchPlay demonstration
Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Obliques

How to perform Oblique Crunch
  1. Lie on your back with your knees bent and feet flat on the ground.
  2. Place your hands behind your head or cross them over your chest.
  3. Engage your abs and lift your shoulder blades off the ground, rotating your torso to one side.
  4. Pause for a moment, then lower your shoulder blades back down to the starting position.
  5. Repeat on the other side.
  6. Continue alternating sides for the desired number of repetitions.
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Ranked Oblique Crunch Alternatives

10 substitutes, ranked by how closely each one matches the 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.

  1. Best match
    Oblique Crunches

    1. Oblique Crunches

    93% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

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

    How to perform this exercise
    1. Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor.
    2. Make sure your feet are elevated and resting on a flat surface.
    3. Now lift the shoulder in which your hand is touching your head.
    4. Simply elevate your shoulder and body upward until you touch your knee. For example, if you have your right hand besides your head, then you want to elevate your body upwards until your right elbow touches your left knee. The same variation can be applied doing the inverse and using your left elbow to touch your right knee.
    5. After your knee touches your elbow, lower your body until you have reached the starting position.
    6. Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (upward) part of the exercise.
    7. Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

    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, the same as the Oblique Crunch
    • Equipment: bodyweight only, the same as the Oblique Crunch
    • Body position: lying on your back, the same as the Oblique Crunch
  2. Oblique Crunches - On The Floor

    2. Oblique Crunches - On The Floor

    93% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.
    2. Place your left hand behind your head.
    3. Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your obliques.
    4. Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position.
    5. Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise.

    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, the same as the Oblique Crunch
    • Equipment: bodyweight only, the same as the Oblique Crunch
    • Body position: lying on your back, the same as the Oblique Crunch
  3. Oblique Crunches FloorPlay demonstration

    3. Oblique Crunches Floor

    93% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the floor.
    2. Place your hands behind your head or cross them over your chest.
    3. Engage your abs and lift your shoulder blades off the floor, rotating your torso to one side.
    4. Pause for a moment, then lower your shoulder blades back down to the floor.
    5. Repeat on the other side, alternating sides with each repetition.

    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, the same as the Oblique Crunch
    • Equipment: bodyweight only, the same as the Oblique Crunch
    • Body position: lying on your back, the same as the Oblique Crunch
  4. Seated Side Crunch (Wall)Play demonstration

    4. Seated Side Crunch (Wall)

    92% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the floor with your back against a wall and your legs extended in front of you.
    2. Bend your knees and place your feet flat on the floor, hip-width apart.
    3. Place your hands behind your head with your elbows pointing outwards.
    4. Engage your abs and lean to one side, bringing your elbow towards your hip.
    5. Pause for a moment, then return to the starting position.
    6. Repeat on the other side.
    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, the same as the Oblique Crunch
    • Equipment: bodyweight only, the same as the Oblique Crunch
    • Body position: seated, not lying on your back
  5. Elbow-to-kneePlay demonstration

    5. Elbow-to-knee

    89% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start by lying 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, bring your left knee towards your right elbow, creating a twisting motion.
    5. Pause for a moment at the top, then slowly lower your upper body and extend your legs back to the starting position.
    6. Repeat the movement, this time bringing your left elbow towards your right knee and your right knee towards your left elbow.
    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, the same as the Oblique Crunch
    • Equipment: bodyweight only, the same as the Oblique Crunch
    • Body position: lying on your back, the same as the Oblique Crunch
  6. Otis-up

    6. Otis-up

    88% match
    • Abs
    • Other
    • Advanced
    • Isolation

    Pick this when you want a harder version that still works the abs.

    How to perform this exercise
    1. Secure your feet and lay back on the floor. Your knees should be bent. Hold a weight with both hands to your chest. This will be your starting position.
    2. Initiate the movement by flexing the hips and spine to raise your torso up from the ground.
    3. As you move up, press the weight up so that it is above your head at the top of the movement.
    4. Return the weight to your chest as you reverse the sit-up motion, ensuring not to go all the way down to the floor.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Oblique Crunch
    • Equipment: bodyweight only, the same as the Oblique Crunch
    • Body position: lying on your back, the same as the Oblique Crunch
  7. Lying Elbow To KneePlay demonstration

    7. Lying Elbow To Knee

    88% 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, the same as the Oblique Crunch
    • Equipment: bodyweight only, the same as the Oblique Crunch
    • Body position: lying on your back, the same as the Oblique Crunch
  8. Twisted Leg RaisePlay demonstration

    8. Twisted Leg Raise

    88% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Place your hands under your glutes for support.
    3. Engage your abs and lift both legs off the ground, keeping them straight.
    4. As you lift your legs, twist your hips to one side, bringing your legs towards your opposite shoulder.
    5. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    6. Repeat the movement, this time twisting your hips to the other side.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Oblique Crunch
    • Equipment: bodyweight only, the same as the Oblique Crunch
    • Body position: lying on your back, the same as the Oblique Crunch
  9. 3/4 Sit-upPlay demonstration

    9. 3/4 Sit-up

    88% 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, the same as the Oblique Crunch
    • Equipment: bodyweight only, the same as the Oblique Crunch
    • Body position: lying on your back, the same as the Oblique Crunch
  10. Alternate Heel TouchersPlay demonstration

    10. Alternate Heel Touchers

    88% 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. Extend your arms straight out to the sides, parallel to the ground.
    3. Engaging your abs, lift your shoulders off the ground and reach your right hand towards your right heel.
    4. Return to the starting position and repeat on the left side, reaching your left hand towards your left heel.
    5. 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, the same as the Oblique Crunch
    • Equipment: bodyweight only, the same as the Oblique Crunch
    • Body position: lying on your back, the same as the Oblique Crunch

Why You Might Need an Oblique Crunch Alternative

You may substitute Oblique Crunch V. 2 for several reasons: low-back pain from repeated spinal flexion, limited mobility, lack of floor space, or the need for greater rotational or anti-rotation stimulus. Oblique Crunch V. 2 isolates the external and internal obliques through short-range lateral flexion; some users feel excessive hip flexor involvement or neck strain. Alternatives let you change the movement pattern (rotation vs lateral flexion), the loading mode (isometric anti-rotation vs dynamic rotation), and range of motion to reduce lumbar shear. Cue: keep a neutral pelvis and tighten the transverse abdominis to protect the spine while emphasizing oblique activation.

Oblique Crunch FAQ

What muscles does Oblique Crunch V. 2 work?

Oblique Crunch V. 2 primarily targets the external and internal obliques and engages the rectus abdominis secondarily; hip flexors assist if the legs lift. To maximize oblique drive, initiate the movement by rotating the ribcage toward the hip and exhale as you curl, keeping the pelvis stable to avoid hip-dominant movement.

What is the best bodyweight alternative to Oblique Crunch V. 2?

Side plank hip dips are a top bodyweight alternative because they combine dynamic lateral flexion with an anti-rotation hold, increasing oblique recruitment and core stability. Cue: stack your feet, lower your hip toward the floor under control, then lift using your obliques while keeping a neutral spine and contracted glutes.

Can I build muscle without doing Oblique Crunch V. 2?

Yes. Progressive overload for the obliques can come from increased reps, added tempo (slow eccentrics), unilateral variations, or weighted rotations like cable or dumbbell woodchops. Focus on full, controlled contractions, draw your navel to your spine and squeeze the oblique at peak contraction to stimulate hypertrophy.

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