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TRX Oblique Crunch
Suspension trainer exercise that targets obliques and abs to build rotational strength and core stability; adds instability for enhanced coordination and sports performance.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Hip Flexors, Shoulders
Accessory Muscles
Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
4/10Iliopsoas
Shoulders
3/10Anterior Delts
Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor TRX securely at mid-calf length with foot cradles 3 inches off ground. Place feet in cradles, assume high plank with hands under shoulders and body straight.
- Engage core and draw knees toward right elbow in twisting arc.
- Contract obliques to rotate hips right.
- Extend legs back to plank slowly.
- Draw knees toward left elbow, twisting hips left.
- Return to plank with control.
- Alternate sides for reps.
Coaching Tips
Form Cues
- Keep plank straight
- Rotate through torso
- Engage core fully
- Control the twist
- Stack shoulders over hands
Breathing
Exhale as you crunch and twist toward elbow; inhale as you return to plank. Brace core throughout.
Tempo
2-0-2
Range of Motion
From full plank extension to knees drawing close to elbow with torso rotation; maintain neutral spine without sagging hips.
Safety
Safety Notes
- Secure TRX anchor before starting
- Avoid if acute lower back pain
- Stop if sharp pain in back or wrists
- Maintain neutral spine to prevent strain
- Consult doctor post-abdominal surgery
Spotting
No spotter needed; use stable anchor point for safety.
Common Mistakes
- Sagging hips
- Using momentum
- Excessive hip flexor pull
- Rounding lower back
- Over-rotating shoulders
When to Avoid
- Acute lower back pain
- Disc issues
- Severe wrist pain
- Shoulder instability
- Recent abdominal surgery
Flexibility Needed
- Ability to hold plank 60 seconds
- Shoulder flexion for plank stability
- Hip mobility for knee draw
Build Up First
- Master standard plank
- TRX knee tuck proficiency
- Basic core engagement control
Also known as
TRX Side Crunch, Suspension Oblique Crunch, TRX Rotational Crunch
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