Abs
Machine Oblique Crunch
The Machine Oblique Crunch is a strength exercise on a machine for your abs. Share of the load in the Zulta muscle model: obliques 56%, upper abs 16% and lower abs 10%.
How to do it
- Adjust the machine so the side pad sits against the upper ribs just under the armpit.
- Stand side-on in the machine with the hips against the hip pad and hold the handle above the side pad.
- Stand tall with the feet hip-width.
- Crunch sideways into the pad, bringing the ribs down toward the hip on the working side.
- Return slowly to upright, finish the set and switch sides.
Tips
- Keep the hips fixed against the pad so only the waist bends.
- Breathe out as you crunch down.
Common mistakes
- Pushing the pad with the arm.
- Rotating the chest toward the floor.
- Letting the stack slam between reps.
Muscles worked by the Machine Oblique Crunch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Bending or twisting the trunk to one side is lateral flexion led by the obliques, with rectus abdominis assisting and quadratus lumborum working from deep.
Machine Oblique Crunch alternatives
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Machine Oblique Crunch work?
Mainly the obliques. The upper abs and lower abs assist.
Is the Machine Oblique Crunch good for beginners?
Yes. The Machine Oblique Crunch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Machine Oblique Crunch?
For example the Cable Side Crunch, Dumbbell Side Bend and Landmine Lateral Flexion. They train mostly the same muscles, some with different equipment.
How do you make the Machine Oblique Crunch harder?
Add weight or reps, or move on to the Cable Side Crunch and Landmine Lateral Flexion.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.