So, you’re here because you want to master the standing oblique crunch.
Maybe you’ve found yourself saying one – or all, no judgement – of these things:
→ “Floor ab workouts really hurt my neck and, sometimes, even my lower back.”
→ “I hate getting down on the floor to exercise, especially at my public gym (cue the cringe).”
→ “I don’t have time for long workout seshes because of my overly busy schedule.”
→ “I want to activate my core and burn some calories – but all at the same time.”
If so, a standing oblique crunch might be the perfect, easy addition to your daily active routine.
In this article, I’ll cover how to do a standing oblique crunch with and without a weight, while also discussing its bountiful benefits, the muscles it targets, and some tried-and-true variants I love.
How to Do a Standing Oblique Crunch WITHOUT a Weight
And this is step-by-step on how to do a standing oblique crunch without a weight:
Step 1) Start in a Firm, Standing Position With Good Form
Stand tall with your feet about hip-width apart and your knees soft – not locked. Bring your hands up to the sides of your head with both of your elbows bent and out wide, like you’re prepping for a traditional crunch. This position opens up your chest and sets your body up for optimal side-to-side movement. Because – you know what I’m going to say – form does matter.
Step 2) Brace Your Core With Deep Intent
Before you move, softly draw your belly button in toward your spine to activate your core muscles. Think about creating a stable midsection – like you’re putting on an invisible weightlifting belt. This helps protect your spine and keeps your posture upright for good form.
Step 3) Lift Your Right Knee and Crunch Toward It
Drive your right knee up and out to the side while also crunching your torso downward and to the right. Aim to bring your right elbow and right knee toward each other without pulling on your neck any. Keep your chest open, and try to move from your waist – not your shoulders or legs.
Step 4) Squeeze and Hold for Max Activation
You’re at the peak of the movement! Pause and squeeze inward throughout your right side.
You should feel a strong contraction in your right obliques. Remember - they run along your side – between your ribs and hip. Try not to rush yourself here; it’s where the real core activation happens.
Step 5) Return to Your Starting Position With Ease and Control
Slowly lower your right leg back down and bring your torso upright again. Avoid swinging or using any momentum – the more control you use, the more your muscles have to work, after all.
Step 6) Repeat the Crunch on Your Left Side
Lift your left knee and crunch your left elbow toward it, bending at your waist (and to the side) while focusing on a tight, deliberate contraction through your left obliques. Keep your upper body tall and steady – don’t hunch forward – and engage your lower body to stay balanced.
Step 7) Continue Alternating Sides
Repeat the move, switching sides with each rep. You can go for 10 to 15 reps per side, or set a handy-dandy timer for 30 to 60 seconds if you're adding this into a circuit or as a core finisher.
How to Do a Standing Oblique Crunch WITH a Weight
Check out this step-by-step tutorial on how to do a standing oblique crunch with a weight:
Step 1) Choose Your Weight and Get Your Stance Set Up
Grab one dumbbell, kettlebell, or even a water bottle – something with manageable weight. Hold it in your right hand with your arm hanging down by your side. Stand tall with your feet hip-width apart and knees slightly bent. You can put your left hand behind your head, elbow flared.
Step 2) Engage Your Core and Align Your Posture for Good Form
Draw your belly button in toward your spine to make sure your core stays fully engaged.
For proper form, keep your chest lifted, shoulders back, and spine ultra-tall.
If it helps you keep good form and stay engaged, you can imagine you’re zipping up through your torso to stay long and strong throughout the entirety of the standing oblique crunch move.
Step 3) Side Crunch Toward Your Weight
Slowly bend your torso to the right, letting the weight you’re holding gently slide down the outside of your thigh. Crunch your right side by bringing your ribcage closer to your hip.
Keep your left elbow wide open in this step, while your left side should lengthen slightly as the right side contracts. Focus on bending directly sideways – not forward or twisting around – to keep your standing oblique crunch clean. This is also known to really get your obliques fired up.
Step 4) Pause and Squeeze Your Obliques
Once you’ve bent as far as you can without twisting or leaning forward (remember – form is very important when it comes to this movement!), pause briefly. Then, squeeze your right obliques – AKA the muscles between your ribs and hip – to create a strong, intentional contraction.
Step 5) Return to Your Upright Position With Control
With your oblique muscles, pull yourself back to a standing tall position. Avoid using your arm or shoulder to lift the weight here – all the power should come right from your core. Move slowly and with control to maximize muscle engagement and prevent any momentum from taking over.
Step 6) Perform All Reps on One Side
Do 10 standing oblique crunch reps on the right side before switching to your left. Try to avoid rushing; control matters more than speed when working your obliques with added resistance.
Standing Oblique Crunch Variations and Tips to Try
These are some of my favorite standing oblique crunch variations and tips for you to try:
→ Standing Oblique Crunch With Weight: Hold a dumbbell or kettlebell in one of your hands to increase resistance and build more muscle definition in your obliques. The added weight makes the movement slower and more controlled – great for improving strength and stability.
→ Standing Oblique Crunch With a Twist: Instead of crunching straight to the side, rotate your torso slightly as your elbow meets the opposite knee. This targets both your obliques and the deeper transverse abdominis for a more complete core burn that you’re sure to benefit from.
→ Resistance Band Oblique Crunch: Anchor a resistance band under your feet and hold the handles as you do your side-to-side crunch. Using a resistance band can add continuous tension throughout the standing oblique crunch, thus challenging both your balance and control.
→ High-Knee Oblique Crunch: Don’t be scared to speed it up for a cardio-core hybrid movement. Drive your knees up quickly while crunching side to side. This elevates your heart rate, burns more calories, and tones your midsection – great for HIIT circuits or core finishers.
→ Stability Standing Oblique Crunch (On One Leg): Lift one foot off the ground and perform your oblique crunches on a single leg. This forces your stabilizer muscles – including your glutes and calves – to work overtime by keeping your core ultra-tight and fully engaged.
Standing Oblique Crunch Muscles Worked
Here are the muscles worked during a standing oblique crunch exercise:
→ External Obliques: The primary movers when doing a standing oblique crunch – these muscles run diagonally along your sides and help with twisting and side-bending motions.
→ Internal Obliques: Located just beneath your external obliques, these muscles assist with torso rotation and core compression, especially during the “crunch” step of this movement.
→ Rectus Abdominis: Also known as your “six-pack” muscles, these help you flex your spine and stabilize your upper body as you lift your knee and crunch during the oblique exercise.
→ Transverse Abdominis: This deep core muscle acts sort of like a corset, stabilizing your spine and pelvis throughout the entire exercise. It’s constantly engaged behind the scenes.
→ Hip Flexors (Iliopsoas): Engaged when you lift your knee up toward your elbow – these muscles connect your lower spine to your thighs and play a crucial role in driving that knee-lift.
→ Quadriceps: Located at the front of your thigh, your quads help stabilize the leg you're standing on while powering the leg that moves. They also play a key role in your balance.
→ Glute Medius + Minimus: These smaller side glute muscles are a major essential for single-leg stability and hip alignment. They fire up during the balancing phase of the crunch.
→ Erector Spinae: Running along your spine, these back muscles work isometrically (meaning they hold steady) to keep your posture tall and your spine aligned – basically postural support.
Standing Oblique Crunch Benefits
Below are some research-backed standing oblique crunch benefits to know about:
1) Strengthens Your Obliques Without the Floor
Standing oblique crunches directly target your internal and external obliques – the muscles responsible for side bending and torso rotation – without any floor-based movement. Studies confirm significant oblique activation during standing crunch movements that are comparable to side planks and bicycle crunches. [1]
Why it matters: You get effective core activation in a joint-friendly, upright position. That makes it perfect for people with lower back issues or limited mobility who still want to train their obliques.
2) Works Your Whole Core (Not Just the Sides – Like Some Moves)
This exercise also recruits the rectus abdominis and transverse abdominis – AKA your front and deep core muscles. A 2013 study showed that standing dynamic core exercises engage multiple abdominal muscles simultaneously, especially when balance and rotation are involved. [2]
Why it matters: A stronger, more complete core can improve your spinal support, athletic power, and even movement efficiency. It’s not just about abs – functional strength should matter, too.
3) Improves Balance and Functional Stability
Standing core exercises like the standing oblique crunch can activate more stabilizer muscles than floor exercises. Research published in an active journal I frequent found that standing ab movements can enhance neuromuscular coordination and proprioception, which is your body’s sense of position in space. [3]
Why it matters: Better stability translates to fewer falls, boosted athletic performance, and improved movement control during normal daily tasks like walking, lifting, running, or exercising.
4) Burns More Calories Than Floor-Based Ab Movements
Because standing exercises involve the use of larger muscle groups – including your legs, glutes, and stabilizers – they demand a deeper outflow of energy. Some studies have even shown that compound, upright core exercises burn more calories than isolated, lying-down movements or exercises. [4]
Why it matters: If fat loss is your goal when hitting the gym, standing ab movements can help maximize the calorie burn during your workout without needing to do any high-impact moves.
5) Supports Better Posture and Spinal Alignment
Strengthening your obliques and surrounding core musculature with moves like the standing oblique crunch can improve your postural alignment. According to a 2015 study, training the lateral trunk muscles (like your obliques) can reduce spinal asymmetries and improve upright posture. [5]
Why it matters: Did you know good posture reduces strain on your spine, shoulders, and back? It also improves breathing mechanics and helps prevent pain related to slouching or poor form.
6) Low-Impact and Easy to Modify
Standing oblique crunches are gentle on your joints and – unless you’re doing a variant – require next to no equipment. It can be scaled up with weight or slowed down for control and rehab. Most prominent research-backed exercise journals even classify standing bodyweight core work as low-risk and adaptable for all fitness levels.
Why it matters: From beginners to middle-aged gym rats to older adults, the standing oblique crunch is accessible and customizable, which helps with consistency and injury prevention.
7) Trains Your Body for Everyday Rotation and Bending
Oblique crunches mimic the twisting and bending motions we use daily – think reaching into the backseat, unloading groceries, or taking a turn during a run. Functional core training like this has been shown to enhance movement efficiency and reduce injury risk, according to some scientific research. [6]
Why it matters: Your workout routine should prepare you for real-life moments. Moves like the standing oblique crunch can help make daily actions safer, smoother, and way more supported.
Got Tight Obliques or Side Pain? Start With The QL Claw First
If you’re dealing with a nagging lower back pain, don’t forget your QL (quadratus lumborum) – the deep partner muscle to your obliques. Tight QLs are often the hidden culprit behind most dull, stubborn back pain. You can learn how to release it in this video using The QL Claw:
Shop The QL Claw below:
Additional Oblique Resources to Check Out
“Oblique Exercises For An Athletic Core”
“Learn About Oblique Muscle Pain”
Standing Oblique Crunch FAQs
Do Obliques Make Your Waist Smaller?
Yes! Strong obliques can help shape and define your waistline by building the muscles that run along your sides. While training them won’t “spot reduce” fat, combining oblique work with full-body movement and smart eating can help create a more tapered, sculpted waist over time.
Do Oblique Crunches Burn Belly Fat?
So, oblique crunches strengthen the muscles in your midsection, but they don’t directly burn belly fat in that area. Fat loss comes from a combo of strength training, cardiovascular exercise, and a calorie-controlled, nutritious diet. That said, standing oblique crunches do help build lean muscle and burn some calories – especially when performed in higher reps or part of a circuit.
How Do You Do an Oblique Crunch?
An oblique crunch involves bending at the waist to one side to engage your oblique muscles. In a standing version, you lift one knee toward the same-side elbow while crunching sideways through your torso. You can do it with bodyweight or add a dumbbell to give some resistance. The key here is to move with control and focus on squeezing the side of your core as you bend.
Are Standing Ab Crunches Effective?
Yes, standing ab crunches are! They’re a great way to target your core, especially the obliques, without getting on the floor – which, let’s be real: no one wants to do at a public gym. They’re also good for improving balance, posture, and functional strength. Because they’re performed upright, they can recruit more stabilizer muscles than many traditional floor-based ab moves.
What Happens if You Do Ab Crunches Every Day?
Doing ab crunches daily might seem like a fast track to phenomenal results, but your core muscles need rest and recovery just like any other muscle group. Overtraining can lead to fatigue, poor form, and even injury. Instead, aim for 2 to 4 focused core sessions per week.
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