Videos
Instructions
- Adjust the TRX straps so the handles hang at mid-calf height.
- Place both feet into the TRX straps and assume a high plank position with hands directly under shoulders.
- Engage your core and pull both knees together toward one elbow in a diagonal motion.
- Rotate the hips slightly to enhance oblique engagement.
- Return both legs to the starting plank position under control.
- Repeat on the same side or alternate sides after each rep.
Technical Tips
- Keep your body in a straight line from head to heels.
- Move both knees simultaneously to the same side to maximize oblique activation.
- Avoid letting your hips drop or rise excessively during the movement.
- Maintain even pressure through both hands to stabilize the upper body.
Breathing Tips
- Exhale as you drive both knees toward the elbow.
- Inhale as you extend your legs back to plank position.
Medical restrictions
- Lower back injuries
- Shoulder instability
- Recent abdominal surgeries
- Hip flexor strain
The TRX Oblique Crunch is a core-strengthening suspension exercise that targets the abdominal wall with an emphasis on rotational control. With the TRX straps set at mid-calf height, the practitioner assumes a high plank position supported on the hands. From this position, both knees are drawn together and pulled diagonally toward one elbow, activating the obliques and requiring intense stabilization. This variation increases the rotational demand and overall core engagement. The suspended position challenges balance and coordination, forcing the shoulders, glutes, and back to assist in maintaining form. It is ideal for intermediate users seeking to improve functional core strength and rotational stability in dynamic training environments like fitness, calisthenics, or CrossFit.
Should I be on my hands or forearms during the TRX Oblique Crunch?
You should be on your hands in a high plank position, with wrists aligned under shoulders for proper stability and range of motion during the crunch.
How high should the TRX straps be for this exercise?
The TRX straps should be adjusted to mid-calf height, allowing your feet to hang around 15–25 cm off the floor while maintaining proper plank alignment.
Is the TRX Oblique Crunch done with both knees at the same time?
Yes, this variation involves pulling both knees together diagonally toward one elbow, increasing the rotational core challenge compared to alternating movements.
What are the benefits of the TRX Oblique Crunch?
The TRX Oblique Crunch improves core strength, rotational control, balance, and muscular coordination, making it a valuable addition to functional training routines.
Can the TRX Oblique Crunch help with waist shaping?
While it strengthens and defines the obliques, waist shaping also requires a calorie-controlled diet and cardiovascular training for fat loss.