How to do the Elbow to Knee Side Plank Crunch
Primary: Obliques.
The Elbow to Knee Side Plank Crunch is a powerful core exercise that targets the obliques and also engages the abs, shoulders, and hips for stabilization. This dynamic and compound movement is excellent for improving balance, coordination, and strength in the core and lower body. During the exercise, you maintain a static side plank position while bringing the elbow and knee together in a crunching motion, which increases the intensity and effectiveness of the move. This exercise is ideal for those looking to enhance their core strength and stability, making it suitable for intermediate-level fitness enthusiasts.
Step by step
- 1
Start in a side plank position with your right elbow on the ground directly beneath your shoulder.
- 2
Extend your left arm straight up or place it on your hip for balance. Align your body from head to feet.
- 3
Bring your left knee up towards your left elbow in a controlled motion, performing a crunch as you squeeze your obliques.
- 4
Slowly return to the starting position, ensuring you maintain proper form and balance.
- 5
Complete the recommended number of reps, then switch to the other side and repeat.
Coaching cues
- Keep your core engaged and your body in a straight line during the side plank.
- Avoid letting your hips drop; maintain a strong plank position throughout the exercise.
- Perform the movement slowly and with control to maximize muscle engagement and effectiveness.
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Elbow to Knee Side Plank Crunch alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Elbow to Knee Side Plank Crunch work?
Primary: Obliques.
How many sets and reps of Elbow to Knee Side Plank Crunch should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Elbow to Knee Side Plank Crunch?
Same movement pattern, different equipment: Bicycle Crunch, Plank Shoulder Tap, Russian Twist, Side Plank, Alternate Oblique Crunch, Bent-Knee Drive to Shoulder (From Back Position).
Is the Elbow to Knee Side Plank Crunch good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.