Seated Side Crunch

Targets the obliques and lateral core. The seated position allows for a focused lateral flexion that improves side-waist strength.

Exercise Details

Level: Beginner
Body Area: core
Type: core

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Abs

Secondary

Back

Setup

Sit sideways on a bench. Secure your feet if possible or brace them for balance. Place your hand behind your ear.

Instructions

1. Flex your torso laterally toward your hip.
2. Squeeze the obliques at the bottom.
3. Return slowly to the upright position.
4. Keep your chest facing forward.
5. Finish the set then switch sides.

Common Mistakes

1. Bending forward or backward.
2. Using momentum.
3. Shrugging the shoulder.

Alternative Exercises

Wipers

Intermediate / Bodyweight-only / Abs / isolation

An advanced rotational core exercise targeting the obliques and transverse abdominis. It builds extreme rotational control and stability.

Wide Grip Behind the Neck Pulldown

Intermediate / Lat Pulldown Machine / Back / pull

An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

Advanced / Pull-up Bar / Back / pull

Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Weighted Lying Twist

Intermediate / Stability (Swiss) Ball / Back / core

A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Weighted Crunch

Intermediate / Dumbbells / Abs / core

A resistance-based abdominal exercise designed to build muscle thickness. Adding weight forces the rectus abdominis to work harder against gravity for maximum hypertrophy.

Vertical Leg Raise

Intermediate / Captain's Chair / Abs / core

A powerful lower-abdominal exercise. Lifting the legs vertically targets the lower rectus abdominis and hip flexors while building core endurance.

Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.