How to do the Hyperextension Bench Oblique Crunch
- Lie sideways on the bench, hip on the pad, lower foot under the roller.
- Place one hand behind your head and the other on your hip.
- Twist up, bringing your elbow toward your bending top knee.
- Lower your torso and straighten your leg under control.
- Complete all reps on one side, then switch sides.
Full technique — 7 steps
- Lie on your side on a 45-degree hyperextension bench with your lower hip on the pad.
- Hook your lower foot under the ankle roller and let your top leg extend freely.
- Place your lower hand behind your head and your top hand on your hip.
- Start with your torso lowered off the pad and your top leg straight.
- Twist your torso up to bring your lower elbow toward your top knee as you bend that knee toward your chest.
- Pause briefly when elbow and knee are closest, then lower your torso and straighten your leg under control.
- Complete all reps on one side, then switch sides.
Common mistakes
- Pulling the head with hands
- Kicking the knee up instead of twisting the torso
- Swinging the torso with momentum
- Bouncing out of the bottom
- Dropping into the next rep
Form cues
- Elbow toward opposite knee
- Twist through the trunk
- Hand stays by head
- Lower under control
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Cable Mid-to-Low Woodchop Easier
- Cable Horizontal Woodchop Easier
Dumbbells
- Dumbbell Russian Twist Easier
- Dumbbell Straight Leg Russian Twist Same level
Barbell
- Landmine Russian Twist Harder
- Seated Barbell Twist Easier
Resistance bands
- Resistance Band Bicycle Crunch Same level
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Bent Knee Lying Twist
- Easier Alternating V-Up
- This exercise Hyperextension Bench Oblique Crunch
- Harder Hanging Oblique Knee Raise
Too hard for now? Start with the Alternating V-Up.
Quick answers
What muscles does the Hyperextension Bench Oblique Crunch work?
Primary: Obliques 9/10, Abs 7/10. Also works: Lower back 3/10.
When should I do the Hyperextension Bench Oblique Crunch in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.
How many sets and reps of the Hyperextension Bench Oblique Crunch?
Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Hyperextension Bench Oblique Crunch?
Cable machine: Cable Mid-to-Low Woodchop, Cable Horizontal Woodchop. Dumbbells: Dumbbell Russian Twist, Dumbbell Straight Leg Russian Twist. Barbell: Landmine Russian Twist, Seated Barbell Twist. Resistance bands: Resistance Band Bicycle Crunch.
What is an easier version of the Hyperextension Bench Oblique Crunch?
Alternating V-Up (35% of bodyweight), Bent Knee Lying Twist (10% of bodyweight).
What is a harder version of the Hyperextension Bench Oblique Crunch?
Hanging Oblique Knee Raise (60% of bodyweight).
