Side Plank Raise And Crunch

Muscles worked

Setup

1. Lie on your side with your forearm flat on the ground, elbow directly beneath your shoulder, and feet stacked.
2. Place your top hand behind your head with the elbow flared open toward the ceiling.
3. Engage your glutes and core to lift your hips into a neutral side plank starting position.

How to do it

1. Exhale as you drive your hips higher toward the ceiling while simultaneously bringing your top knee and top elbow together in a side crunch.
2. Inhale as you return your leg to the stacked position and lower your hips back to the neutral plank height without touching the floor.
3. Maintain a controlled 2-1-2 tempo: two seconds to lift/crunch, a one-second squeeze, and two seconds to return.
4. Complete all repetitions on one side before switching to the other to maintain consistent tension.

Form checklist

• Keep the supporting shoulder active by pushing the floor away to avoid sinking into the joint.
• Ensure the hips stay stacked vertically; do not let the top hip roll forward or backward.
• Maintain a neutral neck by looking straight ahead rather than down at your feet.
• Keep the bottom leg fully extended and the core braced throughout the entire range of motion.

Pro tips

• Focus on 'shortening' the distance between your lower ribs and hip bone during the crunch for maximum oblique activation.
• Press firmly through the entire forearm and the edge of the bottom foot to create a stable, rigid base.

Make it harder

• Perform the movement from a full side plank on your hand instead of the forearm to increase the stability demand on the shoulder.
• Slow the eccentric lowering phase to 4 seconds to significantly increase time under tension for the lateral stabilizers.

Frequently asked

What muscles does the side plank raise and crunch work?

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

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

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

Is the side plank raise and crunch good for beginners?

The side plank raise and 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