Side-Squat & Crunch
Tone your core & legs with the Side-Squat & Crunch! A combo move that strengthens obliques and glutes simultaneously. Get fit, fast!
The Side-Squat & Crunch is a compound exercise that mainly works the core, with help from the quads and glutes & hips. No equipment needed: it uses just your bodyweight.
Side-Squat & Crunch Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Side-Squat & Crunch Variations and Alternatives
How to do the Side-Squat & Crunch
Begin by standing with your feet slightly wider than shoulder-width apart and your hands placed behind your head, elbows flared out to the sides.
Keep your weight on your heels and back straight, begin to lower your body into a squat position. Go down until your thighs are at least parallel to the floor. Keep your chest up and core tight.
As you ascend from the squat, simultaneously raise your right knee towards your right elbow, performing a side crunch to engage the obliques. Try to meet your elbow and knee at the highest point without compromising your posture.
Lower your right leg back down and return to the standing squat position.
Now, perform another squat and repeat the side crunch with the left knee and left elbow.
Continue to alternate sides for the desired number of repetitions. Ensure to keep your movements controlled and steady, focusing on the contraction of the oblique muscles during each crunch.
Remember to breathe steadily throughout the exercise, exhale as you crunch, and inhale as you squat. Adjust the depth of the squat and range of the side crunch based on your flexibility and comfort level. Before starting any new exercise regimen, ensure that you consult with a fitness professional to make sure you're performing the exercises correctly.
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Side-Squat & Crunch FAQs
What muscles does the Side-Squat & Crunch work?
The Side-Squat & Crunch mainly works the core, with help from the quads and glutes & hips. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Side-Squat & Crunch?
None. The Side-Squat & Crunch is a bodyweight exercise, so you can do it anywhere.
Is the Side-Squat & Crunch a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Side-Squat & Crunch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Squat & Crunch variations and alternatives?
Similar exercises include the Alternating Side-Kick Heel-Tap Squat, Bodyweight Wood Chop Squat, Side-Bend Half-Squat and Side Reach Half-Squat.
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