Crossover crunch, often referred to as cross-crunch, is a dynamic variation of traditional crunch that offers unique benefits.
Unlike a regular crunch, which focuses primarily on the rectus abdominis (your “six-pack” muscles), the crossover motion engages the internal and external obliques on either side of your core.
The movement’s rotational aspect helps improve flexibility and reduce stiffness in the lower back by gently working the spine through a range of motion.
How To Do Crossover Crunch
- Begin by lying flat on your back on a comfortable surface or mat.
- Bend your knees to a 90-degree angle and lift your feet off the floor so your shins parallel the ground. For easier variation, keep your feet on the floor.
- Place your hands lightly behind your head, but do not pull on your neck during movement.
- When you exhale, lift your upper torso off the ground and twist towards one side. For example, if you’re twisting to the right, bring your left elbow towards your right knee.
- As you twist your upper body, simultaneously bring your knees or opposite side knee (easier) together toward the opposite side of your body. If your upper torso twists to the right, your knees should move to the left.
- At the peak of the movement, hold the contraction for 3 seconds. Focus on squeezing your obliques and core to maximize muscle engagement.
- Slowly lower your upper body back down to the starting position with control. However, avoid letting your feet rest on the ground; keep them elevated to maintain constant tension on your core.
- Move into the next rep by twisting your torso to the opposite side and bringing your right elbow to your left knee.
- Alternate sides in a controlled manner, maintaining a steady pace and full range of motion throughout the set.
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Tips and Form
- Focus on turning your knee up and toward your armpit during the movement.
- Ensure you’re not yanking your head forward with your hands. Instead, let your core do the work while your hands simply support your head.
- Concentrate on contracting all your lower abdominal muscles during the activity, not just at the beginning of the movement.
- Don’t hold your breath when performing this movement; that will only limit your range of motion.
- Do not use momentum to get you through the exercise. Instead, concentrate on working the entire midsection during each phase of the movement.
- Remember to raise your upper body up and over toward your hips. Don’t just move to the side of your body; that common mistake will rob you of stimulating the entire region.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.