Weighted Side Crunch

Weighted Side Crunch


This exercise involves lying on your side and lifting your upper body while simultaneously lifting your legs. The added weight increases the intensity of the exercise and targets the oblique muscles.

Muscle Group

Equipment Required

Weighted Side Crunch Instructions

  1. Start by lying on your side with your legs extended and your bottom arm extended straight out from your shoulder.
  2. Hold a weight in your top hand and place it on your hip.
  3. Engage your core and lift your legs off the ground, keeping them straight.
  4. Simultaneously lift your upper body towards your legs, bringing the weight towards your knee.
  5. Pause at the top of the movement and then slowly lower back down to the starting position.
  6. Complete the desired number of reps on one side before switching to the other side.

Weighted Side Crunch Form & Visual

Weighted Side Crunch

Weighted Side Crunch Benefits

  • Targets the oblique muscles, which are responsible for twisting and rotating the torso
  • Increases core strength and stability
  • Improves balance and coordination
  • Can help reduce the risk of lower back pain by strengthening the muscles that support the spine
  • Can be modified to increase or decrease the difficulty level based on individual fitness level

Weighted Side Crunch Muscles Worked

  • Obliques
  • Rectus Abdominis
  • Transverse Abdominis

Weighted Side Crunch Variations & Alternatives

  • Side Plank with Hip Dips
  • Side Plank with Leg Lifts
  • Side Plank with Oblique Crunches
  • Side Plank with Reach Throughs
  • Side Plank with Thread the Needle