{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Standing Oblique Crunch",
      "kind": "common"
    },
    {
      "text": "Bodyweight Standing Side Bend",
      "kind": "common"
    },
    {
      "text": "Standing Side Bend",
      "kind": "common"
    },
    {
      "text": "Standing Side Crunches",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "external-oblique",
        "role": "prime-mover"
      },
      {
        "muscle": "internal-oblique",
        "role": "prime-mover"
      },
      {
        "muscle": "quadratus-lumborum",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-medius",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "lumbar-spine",
        "actions": [
          "lateral-flexion"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "lateral-flexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics"
    ],
    "movement_patterns": [
      "lateral-flexion"
    ],
    "mechanics": "isolation",
    "force": "not-applicable",
    "kinetic_chain": "open",
    "laterality": "unilateral",
    "planes": [
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1426"
  },
  "id": "oec:standing-side-crunch",
  "instructions": {
    "setup": [
      "Stand tall with feet shoulder-width apart and knees slightly unlocked.",
      "Place your fingertips lightly behind your ears or head with elbows pointing straight out to the sides.",
      "Brace your core and align your hips directly beneath your shoulders."
    ],
    "steps": [
      "Initiate the movement by laterally flexing your spine to one side, bringing your elbow down toward your hip.",
      "Contract the obliques firmly at the bottom of the range without letting your torso rotate forward or backward.",
      "Reverse the movement with control, using the working obliques to pull your torso back to the upright starting position.",
      "Complete the prescribed repetitions on one side before switching, or alternate sides evenly."
    ],
    "breathing": "Exhale as you crunch down to the side; inhale as you return to the tall standing position.",
    "cues": [
      "Move between two panes of glass",
      "Shorten the space between your ribs and hip",
      "Keep your hips square and stationary"
    ],
    "common_faults": [
      {
        "fault": "Twisting or rounding the shoulders forward during the crunch.",
        "correction": "Stay strictly in the frontal plane by keeping your chest proud and elbows pointed wide."
      },
      {
        "fault": "Shifting the hips laterally to create the illusion of a deeper bend.",
        "correction": "Anchor your pelvis in place and ensure all movement comes from flexing the spine."
      },
      {
        "fault": "Yanking on the neck with the hands.",
        "correction": "Rest fingertips lightly against your head and generate all movement through your core musculature."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid rapid, jerky lateral bending, especially if you have a history of lumbar spine disc pathology."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "per-side"
  },
  "name": "Standing Side Crunch",
  "previous_ids": [
    "oec:standing-side-crunches"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Standing Side Crunches",
        "url": "https://wger.de/en/exercise/1426/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "hpmbala@gmail.com"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:alternating-heel-touch"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-side-bend"
    },
    {
      "type": "regression-of",
      "target": "oec:dumbbell-side-bend"
    },
    {
      "type": "regression-of",
      "target": "oec:side-plank-hip-dip"
    }
  ],
  "setup": {
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A standing bodyweight core exercise that targets the obliques and lateral trunk flexors through controlled spinal lateral flexion."
}