Elbow Side-Plank to Knee
Master the ultimate oblique burner. This side plank variation adds a dynamic crunch to challenge your balance, elevate your core strength, and sculpt your midsection with every rep.
The Elbow Side-Plank to Knee mainly works the core, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Elbow Side-Plank to Knee Muscles Worked
Primary
Obliques
Secondary
Hip Abductor (gluteus medius); Deep Core (transverse abdominis); Hip Stabilizer (gluteus minimus)
How to do the Elbow Side-Plank to Knee
Setup
Begin in a side plank position supported by one forearm, with your elbow directly beneath your shoulder.
Stack your feet or place one in front of the other for stability.
Keep your body in a straight line from your head to your heels.
Movement
Extend your top arm toward the ceiling or overhead to lengthen your torso.
Simultaneously, lift your top knee toward your chest and attempt to meet your elbow with your knee by crunching your obliques.
Slowly return to the starting plank position with full limb extension.
Complete the desired repetitions on one side before switching to the other.
Form Tips
Keep your hips elevated throughout the entire movement; do not let them sag.
Focus on the contraction of the side abdominals (obliques) with each crunch.
Maintain controlled, steady breathing.
Elbow Side-Plank to Knee FAQs
What muscles does the Elbow Side-Plank to Knee work?
The Elbow Side-Plank to Knee mainly works the core, with help from the hip abductors (outer thighs). The main muscles are the obliques.
What equipment do you need for the Elbow Side-Plank to Knee?
None. The Elbow Side-Plank to Knee is a bodyweight exercise, so you can do it anywhere.
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