Hip Crunch
Tone your core and obliques! This simple exercise targets your side abs for a stronger, more sculpted midsection.
The Hip Crunch mainly works the core. No equipment needed: it uses just your bodyweight.
Hip Crunch Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Hip Flexor (iliopsoas)
Hip Crunch Variations and Alternatives
How to do the Hip Crunch
Stand with feet shoulder-width apart, arms raised straight above your head, with hands together.
Engage your core and keep your hips square and stable to focus the work on your obliques.
In a controlled motion, bend at the waist to one side, sliding one hand down the side of your thigh.
Go as far as your flexibility allows without compromising your posture or lifting your feet off the ground.
Pause briefly at the bottom of the movement, then slowly raise yourself back to the starting position.
Repeat for the desired number of repetitions before switching to the opposite side.
Ensure your movements are slow and deliberate, focusing on engaging the oblique muscles throughout the exercise.
Note: It is important to perform the movement without jerking and to keep your arm straight and in line with your ear during the movements to maintain form and target the obliques effectively.
---
Hip Crunch FAQs
What muscles does the Hip Crunch work?
The Hip Crunch mainly works the core. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Hip Crunch?
None. The Hip Crunch is a bodyweight exercise, so you can do it anywhere.
What are some Hip Crunch variations and alternatives?
Similar exercises include the Standing Cross Crunch, Groin Crunch, Hip Circle with Hula Hoop and Hip Dip Plank.
Training calculators
Work out the numbers behind your training before your next session.