How to do a Cross Body Crunch
The Cross Body Crunch is a beginner bodyweight exercise that works your abs, with help from your obliques.
How to do a Cross Body Crunch, step by step
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, lift your upper body off the ground and twist to bring your right elbow towards your left knee.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat on the other side, bringing your left elbow towards your right knee.
- Repeat for the desired number of repetitions.
Muscles worked
| Target muscles | Abs |
|---|---|
| Secondary muscles | Obliques |
| Equipment | Bodyweight |
| Difficulty | Beginner |
Common mistakes
- Pulling on the neck
- Not engaging the core
- Lifting too high
- Using momentum instead of muscle control
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 3-4 sets x 6-8 reps |
| Muscle growth | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-25 reps |
| Power | Not recommended |
Alternatives, progressions and regressions
Similar exercises
More exercises for the same muscles
Frequently asked questions
What muscles does the Cross Body Crunch work?
The Cross Body Crunch mainly works your abs. It also works your obliques.
Is the Cross Body Crunch good for beginners?
Yes. The Cross Body Crunch is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Cross Body Crunch should I do?
A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Cross Body Crunch?
Good alternatives are Hanging Leg Raise (Slings), Incline Side Plank and Plank with Twist.
Put it in a workout plan
Track your Cross Body Crunch in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.