Weighted Side Crunch
Description
The weighted side crunch adds external load to a standard side crunch by holding a weight plate or dumbbell at your chest or behind your head while performing lateral spinal flexion on the floor. It builds oblique strength and size beyond what bodyweight side crunches can achieve.
Equipment Required
Weighted Side Crunch Instructions
- Lie on your back with knees bent and feet flat. Hold a weight plate or dumbbell at your chest.
- Let both knees fall to the left so your lower body is rotated. Your upper body stays flat.
- Brace your core.
- Crunch straight up, lifting your shoulders off the floor. The rotated leg position emphasizes the right obliques.
- Squeeze your obliques at the top.
- Lower under control.
- Complete reps on this side, then switch legs to the opposite side.
- Use moderate weight. Aim for 12 to 15 reps per side.
Weighted Side Crunch Form & Visual
Weighted Side Crunch Benefits
- Adds progressive overload to side crunches
- Builds oblique strength and size
- Easy to scale by weight selection
- Simple execution
- No bench needed
- Useful for core hypertrophy
Weighted Side Crunch Muscles Worked
- Internal and external obliques
- Rectus abdominis
- Transverse abdominis
Weighted Side Crunch Variations & Alternatives
- Bodyweight Side Crunch
- Cable Woodchop
- Dumbbell Side Bend
- Russian Twist
- Bicycle Crunch
