Star Crunches
Star crunches start from a wide X position on your back and bring one hand across to the opposite foot, folding the trunk diagonally. Maddy programs them when a client needs oblique work that also grooves the cross-body pattern used in throwing, running, and rotation. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 5-6 slow reps per side | 90 s |
| Muscle | 3 × 9-12 reps per side | 60 s |
| Endurance | 2-3 × 18-27 total alternating reps | 30-45 s |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Beginner
Beginner-to-intermediate; the wide starting position makes each rep honest but also makes cheating obvious.
Proper form — 5 cues
- Set up in a wide X — arms and legs spread, low back resting on the floor.
- Exhale and lift the shoulder blade off the floor as your hand reaches across.
- Bring the opposite leg up straight to meet the hand near the midline.
- Lower both limbs back to the X with control — no flopping.
- Alternate sides and keep the non-working arm and leg resting wide.
Breathing: Exhale hard as hand and foot come together, inhale as you open back to the X.
The 3 mistakes Maddy corrects most
How to program star crunches
| Goal | Sets | Reps | Tempo | Rest | RPE |
|---|---|---|---|---|---|
| Strength — entry | 3 | 5-6 slow reps per side | 2-1-2-0 | 90 s | 7 |
| Strength — standard | 3 | 6 reps per side, 1-s squeeze | 2-1-2-1 | 90 s | 8 |
| Strength — advanced | 3-4 | 6 reps per side, 2-s squeeze | 2-2-2-1 | 90 s | 8-9 |
| Hypertrophy — entry | 3 | 9-10 reps per side | 2-1-1-0 | 60 s | 7 |
| Hypertrophy — standard | 3 | 9-12 reps per side | 2-1-1-0 | 60 s | 8 |
| Hypertrophy — advanced | 3 | 12 reps per side, 3-s lower | 3-1-1-0 | 60 s | 8-9 |
| Endurance — entry | 2 | 14-18 total alternating reps | smooth, continuous | 45 s | 6-7 |
| Endurance — standard | 3 | 18-27 total alternating reps | smooth, continuous | 30-45 s | 7-8 |
| Endurance — advanced | 3 | 27 total, minimal pause | brisk, form intact | 30 s | 8 |
| Beginner on-ramp — week 1-2 | 2 | 5-6 reps per side, small range | slow, feel the obliques | 60 s | 5 |
| Beginner on-ramp — week 3-4 | 3 | 8 reps per side | 2-1-1-0 | 60 s | 6 |
| Deload / technique | 2 | 6 reps per side, half range | 3-1-1-0 | 60 s | 5 |
Common questions
Can beginners do star crunches?
Yes, with two adjustments. Bend the rising knee so the foot is easier to reach, and slow the pace so each rep is a deliberate fold rather than a flail. If your low back arches off the floor as the leg lowers, do not lower it all the way — stop where your back stays down. Most beginners are doing clean full reps within two to three weeks.
Star crunches vs bicycle crunches — which is better for obliques?
Both train the obliques through cross-body flexion; the difference is rhythm. Bicycles are continuous and cyclical, which makes them easy to rush and cheat. Star crunches reset to a wide X every rep, which forces a fuller range and a distinct start and finish. Maddy tends to use star crunches for quality-focused sets and bicycles for higher-rep conditioning blocks — they earn different jobs, not a ranking.
How many star crunches should I do?
Start with 3 sets of 8-10 per side, done slowly, two or three times a week inside your core block. Progress by adding a rep per side each week or by pausing for a second at the top where hand meets foot. When 12 clean reps per side feel controlled, move to the advanced double-sided version rather than endlessly adding volume.
Related exercises
Harder: Star Crunches (Advanced)
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