Smart Workout Diary

Cross Body Crunch

The cross-body crunch is a bodyweight abdominal exercise performed lying on your back while bringing one shoulder toward the opposite knee. It primarily trains the abs and obliques, with the hip flexors assisting. It can support core strength, trunk-control awareness, and abdominal endurance.

Demonstration

Cross Body Crunch — demonstration 1
Cross Body Crunch — demonstration 2

Instructions

  1. Set up: Lie on your back with knees bent, feet flat and about hip-width apart. Place your fingertips lightly beside your ears, with elbows open.
  2. Brace: Gently tighten your abdominal muscles and keep your lower back comfortably close to the floor. Keep your neck long and relaxed.
  3. Crunch and rotate: Exhale as you lift your head and shoulder blades, rotating your rib cage to bring one shoulder toward the opposite knee. Do not pull your head with your hands.
  4. Return and alternate: Inhale as you lower with control, then repeat to the other side. Alternate sides while keeping your pelvis stable and your movement smooth.
Muscle Group
Obliques
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Lead with your ribs: Think about rotating the rib cage rather than trying to force your elbow to touch the knee.
  2. Protect your neck: Keep a small space between your chin and chest, and let your hands support rather than pull.
  3. Use control: Keep the range comfortable and avoid swinging or rushing the repetitions.
Exercise library