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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Cross-Body Crunch
Core / AbsBeginner

Cross-Body Crunch

A crunch that brings one elbow across the body to the opposite knee as that knee draws in. The rotation adds oblique work to the curl.

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Primary muscles

  • Abs (Rectus Abdominis)
  • Obliques

Secondary muscles

  • Hip Flexors
Sets
2–3
Reps
10–15 per side
Rest
30–60s

How to perform

Cross-Body Crunch movement

Main muscles working (thicker lines)

Starting position

Lie on your back with knees bent, feet flat and fingertips lightly behind your head.

  1. 1

    Brace your abs and press your lower back toward the floor.

  2. 2

    Curl up and rotate to bring your right shoulder and elbow toward your left knee as you lift that knee in.

  3. 3

    Touch or get as close as you can, then lower back to the start.

  4. 4

    Repeat to the other side and keep alternating.

Breathing: Exhale as you crunch across, inhale as you lower.

Coaching tips

  • Lead with the shoulder, not the elbow

  • Knee and elbow meet in the middle

  • Lower all the way between sides

Common mistakes

  • Yanking the head with the hands

  • Only moving the elbow instead of rotating

  • Rushing into a bicycle rhythm

Safety notes

  • Keep your hands light on your head to protect the neck.

Details

Body parts
Core
Equipment
Bodyweight
Movement
Flexion · Rotation
Exercise type
Bodyweight
Training goals
Endurance · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Bicycle CrunchBeginner→
  • CrunchBeginner→
  • Decline Oblique CrunchIntermediate→
  • Oblique CrunchBeginner→

Similar Exercises

  • Heel TouchBeginner→
  • Oblique CrunchBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.