Standing Oblique Crunch
Targets the obliques and side abs
Beginner-friendly
Requires a dumbbell or kettlebell
Improves lateral core stability
Can be done at home or the gym
Step 1
Stand with your feet shoulder-width apart, holding a dumbbell or kettlebell in one hand at your side. Place your free hand lightly behind your ear with your elbow open wide. Keep your chest up, shoulders back and down, and core braced. This is your starting position.
Step 2
Inhale, then as you exhale, slowly lower the weight down the side of your leg by side-bending at the waist. Let your ribs draw toward your hip on the weighted side, and feel a stretch open up through the opposite obliques. Only go as far as you can without your torso rotating, as this should be a pure lateral movement.
Step 3
Engage your obliques on the raised-arm side to pull your torso back upright to the starting position. Avoid using momentum or leaning back as you return. A common mistake is letting the torso rotate, so keep your hips and shoulders square throughout.
Step 4
Complete all reps on one side before switching the weight to the other hand and repeating on the opposite side.
Exercise Benefits
The standing oblique crunch is an effective exercise for targeting the obliques, the muscles that run along the sides of your core. Unlike floor-based crunches, the standing variation also challenges your balance and engages your glutes and legs as stabilisers, making it a more functional movement overall. Strong obliques support better posture, improve lateral stability, and help protect your lower back during everyday movements and weighted lifts. It's an accessible exercise that requires minimal equipment, making it a great addition to both gym and home workouts.
