Exercise guide · Beginner · Compound

Seated Side Crunch (Wall): How to Do It & Muscles Worked

The seated side crunch (wall) is an abdominal exercise performed while sitting on the floor with your back against a wall. It targets the abs and obliques by having you lean side to side, bringing your elbow toward your hip.

Primary muscles
Abs
Secondary muscles
Obliques
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the seated side crunch (wall)
Front view: muscles worked by the seated side crunch (wall). Primary: abs. Secondary: obliques.
Back view: muscles worked by the seated side crunch (wall). Primary: abs. Secondary: obliques.
Primary Secondary

How to do the seated side crunch (wall)

  1. Step 1: Sit on the floor with your back against a wall and your legs extended in front of you.
  2. Step 2: Bend your knees and place your feet flat on the floor, hip-width apart.
  3. Step 3: Place your hands behind your head with your elbows pointing outwards.
  4. Step 4: Engage your abs and lean to one side, bringing your elbow towards your hip.
  5. Step 5: Pause for a moment, then return to the starting position.
  6. Step 6: Repeat on the other side.
  7. Step 7: Continue alternating sides for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the seated side crunch (wall) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Seated Side Crunch (Wall) alternatives

More exercises that train the abs as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.