Side Plank Side Crunch

Muscles worked

Setup

1. Lie on your side with your bottom forearm flat on the floor, elbow directly under your shoulder.
2. Stack your feet or stagger them for more stability, then lift your hips to create a straight line from head to heels.
3. Extend your top arm straight overhead and lift your top leg slightly off the bottom leg.
4. Engage your glutes and core to ensure your torso is perpendicular to the floor.

How to do it

1. Exhale as you drive your top knee toward your chest while simultaneously bringing your top elbow down to meet it.
2. Inhale as you slowly extend your arm and leg back to the starting position with control.
3. Maintain a steady tempo of 2 seconds for the extension and 1 second for the crunch.
4. Complete the prescribed repetitions on one side before switching to the other.

Form checklist

• Keep the bottom hip lifted high; do not let it sag toward the floor.
• Ensure the bottom shoulder remains stacked directly over the elbow to protect the joint.
• Keep your chest open and facing forward rather than rotating toward the ground.
• Maintain a neutral neck position by looking straight ahead.

Pro tips

• Focus on 'shortening' the space between your top ribs and hip bone during the crunch to maximize oblique recruitment.
• Press your bottom forearm and the side of your bottom foot firmly into the floor to increase glute and serratus engagement.

Make it harder

• Perform the movement from a high side plank position (on your hand instead of your forearm) to increase the stability demand.
• Hold the elbow-to-knee contraction for 2 seconds to increase time under tension.

Frequently asked

What muscles does the side plank side crunch work?

The side plank side crunch primarily targets the abs, deltoids, and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the side plank side crunch?

The side plank side crunch requires no equipment — just your body weight.

Is the side plank side crunch good for beginners?

The side plank side crunch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
• Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques