Exercise guide
Elbow To Knee Side Plank Crunch
- Intermediate
- Compound
- Timed hold
- Waist
This intermediate movement combines a side plank's isometric hold with a dynamic crunch to torch the obliques and glutes. It forces the lower body to stabilize through the quadriceps and glutes while the upper core performs a high-tension contraction.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie on your side with your bottom forearm flat on the floor, elbow positioned directly under your shoulder.
- Stack your feet and engage your quadriceps and glutes to lift your hips until your body forms a straight line.
- Extend your top arm straight overhead, reaching away from your feet to create a long line from hand to heel.
How to do it
- Exhale as you simultaneously drive your top knee toward your chest and your top elbow down until they meet over your torso.
- Pause for one second at the point of contact, focusing on a deep contraction in the obliques.
- Inhale as you slowly extend your arm and leg back to the starting position with total control.
- Complete all repetitions on one side before switching to the other side.
Form checklist
- Keep the bottom hip elevated; do not let it dip toward the floor as the elbow and knee meet.
- Keep your supporting shoulder 'active' by pushing the floor away through your forearm.
- Ensure the moving leg stays in the same vertical plane as your body, avoiding forward rotation.
- Maintain a neutral neck by looking straight ahead rather than down at your feet.
Pro tips
- To maximize glute engagement, drive the side of your bottom foot hard into the floor throughout the entire set.
- Focus on 'shortening' the distance between your top ribcage and hip bone during the crunch phase for maximum muscle fiber recruitment.
Make it harder
- Perform the movement from a high side plank (on your hand instead of forearm) to significantly increase the balance and shoulder stability requirement.
- Add a small loop resistance band just above your knees to increase the load on the glutes and hip flexors.
Frequently asked
- What muscles does the elbow to knee side plank crunch work?
- The elbow to knee side plank crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the elbow to knee side plank crunch?
- The elbow to knee side plank crunch requires no equipment — just your body weight.
- Is the elbow to knee side plank crunch good for beginners?
- The elbow to knee side plank crunch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.