Cross Body Crunch
Built around pure bodyweight leverage, Cross Body Crunch works as a standalone core block and builds midsection control under load.
How to do Cross Body Crunch
- 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.
Cross Body Crunch Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Cross Body Crunch Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Cross Body Crunch
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Cross Body Crunch — Frequently Asked Questions
How do you do the Cross Body Crunch?
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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cross Body Crunch work?
The Cross Body Crunch primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Cross Body Crunch should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cross Body Crunch good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cross Body Crunch?
Try the Barbell Standing Ab Rollerout, Weighted Overhead Crunch (on Stability Ball) or the Standing Wheel Rollerout. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
