Weighted Oblique Crunches is a great exercise for targeting the oblique muscles, the hips and the lower back.

Weighted Oblique Crunches strengthens the muscles supporting the lower back area which are crucial when participating in physical activities that require a great degree of stability, balance and mobility.

These activities include rugby, Cross Fit, tennis, basketball, gymnastics and baseball. This exercise is best performed using a combination of light weights and high reps.

Weighted Oblique Crunches

Weighted Oblique Crunches How To

  • Pick up a barbell plate with your right hand and position it firmly on your right side.
  • Assume a shoulder width position; tighten your core muscles, put an arch on your lower back and push your chest out. Keep a slight bend on your knees.
  • Place your left hand on the side of your head or on your hip. Bend at the waist toward your left side. Stop at the point where you feel a contraction on your left oblique and a stretch on the right oblique. Hold the position for a count of “one”.
  • Go back to starting position, reset, then bend at the waist toward the right side. Once you have completed the targeted number of reps, switch sides and repeat the exercise.
  • Perform the exact number of reps for the right and left oblique muscles.

Form and Technique

Weighted Oblique Crunches is a strict exercise. You should only bend at the waist and it should not involve the hips.

The hips have to remain stationary throughout the exercise.

Do not use your arm to pull the weight toward the floor. Contract your oblique muscle and flex at the hip to initiate the exercise.

Variations: Dumbbell Side Bends, Barbell Side Bends

Routine for Strength: 5 sets, AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets, AMRAP (45-60 secs rest between sets)

How To Do Weighted Oblique Crunches