Exercise guide
Elbow To Knee Decline Side Plank
- Intermediate
- Compound
- Timed hold
- Lower arms
- Upper legs
- Waist
This advanced core exercise intensifies the side plank by adding a decline angle and dynamic movement, significantly increasing the demand on the obliques, glutes, and shoulder stabilizers.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place your feet on a bench and your supporting forearm on the floor, ensuring the elbow is directly beneath your shoulder.
- Stack your feet on the bench or place the top foot slightly in front for added stability.
- Lift your hips until your body forms a straight line from your head to your heels.
- Extend your top arm straight overhead, creating a long line from your top hand to your feet.
How to do it
- Exhale as you simultaneously drive your top knee toward your chest and pull your top elbow down to meet it in a side-crunch motion.
- Inhale as you slowly extend the arm and leg back to the starting position with control.
- Maintain a steady 2-1-2 tempo, focusing on a one-second squeeze at the point of contact.
- Complete the full set on one side before switching to the opposite side.
Form checklist
- Keep the bottom hip elevated; do not let it sag toward the floor during the crunch.
- Ensure the supporting shoulder remains packed and stable, not shrugging toward the ear.
- Maintain a neutral neck position, looking straight ahead rather than at your feet.
- Keep your chest open and avoid rotating your torso toward the floor.
Pro tips
- Focus on 'shortening' the space between your lower ribs and your hip bone to maximize oblique recruitment.
- Actively push the floor away with your forearm to engage the serratus anterior and stabilize the shoulder complex.
- Keep the glute of the bottom leg squeezed tight to maintain hip extension and lateral stability.
Make it harder
- Pause for 3 seconds at the point of elbow-to-knee contact to increase time under tension.
- Hold a small dumbbell in the top hand to increase the resistance on the obliques and deltoids.
Frequently asked
- What muscles does the elbow to knee decline side plank work?
- The elbow to knee decline side plank primarily targets the abs, deltoids, and obliques, and also works the erector spinae, hip flexors, and quadriceps as secondary muscles.
- What equipment do you need for the elbow to knee decline side plank?
- The elbow to knee decline side plank requires no equipment — just your body weight.
- Is the elbow to knee decline side plank good for beginners?
- The elbow to knee decline side plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.