Elbow Side-Plank to Knee Bent-Leg
The Elbow Side-Plank to Knee Bent-Leg 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 Bent-Leg Muscles Worked
Primary
Obliques
Secondary
Hip Abductor (gluteus medius); Abdominals (rectus abdominis)
How to do the Elbow Side-Plank to Knee Bent-Leg
Setup
Begin in a modified side plank position on your forearm. Ensure your bottom leg is bent at the knee with your shin and knee firmly against the mat for support.
Extend your top leg straight out in line with your hips.
Reach your top arm straight overhead, fully extending it to create a long line down your side.
Movement
Simultaneously pull your top knee toward your torso and bring your top hand down to meet your knee.
Try to tap your elbow to your knee for a full range of motion, engaging your obliques fully.
Control the return by extending the leg back to the starting side plank position and reaching the arm back overhead.
Maintain a lifted hip throughout the motion, avoiding sagging toward the floor.
Elbow Side-Plank to Knee Bent-Leg FAQs
What muscles does the Elbow Side-Plank to Knee Bent-Leg work?
The Elbow Side-Plank to Knee Bent-Leg 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 Bent-Leg?
None. The Elbow Side-Plank to Knee Bent-Leg is a bodyweight exercise, so you can do it anywhere.
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