10 Best Oblique Crunches Alternatives for Home Workouts

Oblique Crunches are done lying on your back. Ranked closest by our scoring: Oblique Crunches - On The Floor, the Otis-up and Alternate Heel Touchers. Six harder versions, among them the Oblique Crunches Floor and the Elbow-to-knee, are listed below as progressions rather than swaps.

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

Original Exercise: Oblique Crunches

Oblique Crunches
Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Beginner
Type
Isolation
How to perform Oblique Crunches
  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.
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Ranked Oblique Crunches Alternatives

10 substitutes, ranked by how closely each one matches Oblique Crunches 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
    Oblique Crunches - On The Floor

    1. Oblique Crunches - On The Floor

    99% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    It uses the same equipment and still works the abs.

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

    Progression

    2. Oblique Crunches Floor

    99% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

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

    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 Oblique Crunches
    • Equipment: bodyweight only, the same as Oblique Crunches
    • Body position: lying on your back, the same as Oblique Crunches
  3. Elbow-to-kneePlay demonstration

    Progression

    3. Elbow-to-knee

    96% 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 Oblique Crunches
    • Equipment: bodyweight only, the same as Oblique Crunches
    • Body position: lying on your back, the same as Oblique Crunches
  4. Otis-up

    4. Otis-up

    95% match
    • Abs
    • Other
    • Advanced
    • Isolation
    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 Oblique Crunches
    • Equipment: bodyweight only, the same as Oblique Crunches
    • Body position: lying on your back, the same as Oblique Crunches
  5. Lying Elbow To KneePlay demonstration

    Progression

    5. Lying Elbow To Knee

    95% 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 Oblique Crunches
    • Equipment: bodyweight only, the same as Oblique Crunches
    • Body position: lying on your back, the same as Oblique Crunches
  6. Twisted Leg RaisePlay demonstration

    Progression

    6. Twisted Leg Raise

    95% 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 Oblique Crunches
    • Equipment: bodyweight only, the same as Oblique Crunches
    • Body position: lying on your back, the same as Oblique Crunches
  7. Alternate Heel TouchersPlay demonstration

    7. Alternate Heel Touchers

    95% 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 Oblique Crunches
    • Equipment: bodyweight only, the same as Oblique Crunches
    • Body position: lying on your back, the same as Oblique Crunches
  8. Oblique CrunchPlay demonstration

    Progression

    8. Oblique Crunch

    93% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    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.

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

    Why this matches
    • Primary muscle: abs, the same as Oblique Crunches
    • Equipment: bodyweight only, the same as Oblique Crunches
    • Body position: lying on your back, the same as Oblique Crunches
  9. Cross Body CrunchPlay demonstration

    Progression

    9. Cross Body Crunch

    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, lift your upper body off the ground and twist to bring your right elbow towards your left knee.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat on the other side, bringing your left elbow towards your right knee.
    6. Repeat 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 Oblique Crunches
    • Equipment: bodyweight only, the same as Oblique Crunches
    • Body position: lying on your back, the same as Oblique Crunches
  10. 3/4 Sit-upPlay demonstration

    10. 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 Oblique Crunches
    • Equipment: bodyweight only, the same as Oblique Crunches
    • Body position: lying on your back, the same as Oblique Crunches

Oblique Crunches FAQ

What muscles does Oblique Crunches work?

Oblique crunches primarily target the external and internal obliques along the waist, with secondary recruitment of the rectus abdominis and hip flexors. The movement uses lateral flexion and trunk rotation, so cue a short, controlled squeeze at the top to emphasize oblique contraction.

What is the best bodyweight alternative to Oblique Crunches?

A side-plank hip dip is the best bodyweight alternative for most people because it loads the external obliques isometrically while reducing spinal flexion. Cue: stack hips, lower them slowly toward the ground, then drive up using your obliques and exhale on the lift.

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