Kneeling Elbow to Knee Crunch Side-Plank
Strengthen your core and obliques with this challenging side-plank crunch. Improve stability and tone your waistline!
The Kneeling Elbow to Knee Crunch Side-Plank mainly works the core, with help from the back. No equipment needed: it uses just your bodyweight.
Kneeling Elbow to Knee Crunch Side-Plank Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Deep Core (transverse abdominis); Lats (latissimus dorsi)
Kneeling Elbow to Knee Crunch Side-Plank Variations and Alternatives
How to do the Kneeling Elbow to Knee Crunch Side-Plank
Start by getting into a modified side plank position. Place one elbow directly under your shoulder, bend your bottom leg and keep it on the floor while your upper leg is extended. Keep your other hand behind your head with your elbow pointed towards the ceiling.
Engage your core and lift your hips off the ground to form a straight line from your knee to your head. This is your starting position.
While in the side plank, crunch your upper elbow down towards the floor as you bring your top knee up to meet it.
Squeeze your obliques at the top of the motion when your elbow and knee are as close as possible.
Slowly return to the starting position, extending both your arm and leg without letting your hips drop.
Repeat the movement for the desired number of repetitions.
Switch sides and perform the same movement with the opposite elbow and knee.
Make sure to keep your movements controlled, your hips lifted, and your core engaged during the entire exercise to maximize the effectiveness of the crunch and maintain good form.
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Kneeling Elbow to Knee Crunch Side-Plank FAQs
What muscles does the Kneeling Elbow to Knee Crunch Side-Plank work?
The Kneeling Elbow to Knee Crunch Side-Plank mainly works the core, with help from the back. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Kneeling Elbow to Knee Crunch Side-Plank?
None. The Kneeling Elbow to Knee Crunch Side-Plank is a bodyweight exercise, so you can do it anywhere.
What are some Kneeling Elbow to Knee Crunch Side-Plank variations and alternatives?
Similar exercises include the 90-Degree Single Knee Crunch, Cable Kneeling Rope Crunch, Crab Knee-To-Elbow and Standing Elbow to Knee Crunch.
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