Side Plank Elbow To Knee Raise

Muscles worked

Setup

1. Lie on your side with your forearm on the ground, ensuring your elbow is positioned directly under your shoulder.
2. Stack your feet on top of each other or stagger them for additional stability.
3. Lift your hips off the floor to create a straight line from your head to your heels.
4. Place your top hand behind your head with your elbow flared out toward the ceiling.

How to do it

1. Exhale as you simultaneously bring your top knee toward your chest and your top elbow down to meet it in a crunching motion.
2. Inhale as you return your leg and arm to the starting position with slow, deliberate control.
3. Maintain a high hip position throughout the movement, resisting the urge to let the bottom hip sag.
4. Complete the desired number of repetitions on one side before switching to the other.

Form checklist

• Keep the supporting elbow directly under the shoulder to prevent joint strain.
• Ensure the bottom hip stays elevated and aligned with the rest of the body.
• Avoid rounding your lower back; keep your spine neutral during the crunch.
• Keep your neck in a neutral position, looking straight ahead rather than at your feet.

Pro tips

• Focus on the 'pinch' in your top obliques as the elbow and knee meet to maximize muscle recruitment.
• Actively push the floor away with your bottom forearm to engage the serratus anterior and stabilize the shoulder girdle.

Make it harder

• Perform the exercise from a high side plank (on your hand) to increase the stability demand on the shoulder.
• Add a 2-second pause at the point of maximum contraction (elbow to knee) to eliminate momentum.

Frequently asked

What muscles does the side plank elbow to knee raise work?

The side plank elbow to knee raise primarily targets the abs and obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the side plank elbow to knee raise?

The side plank elbow to knee raise requires no equipment — just your body weight.

Is the side plank elbow to knee raise good for beginners?

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

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