Elbow to Knee Side Plank Crunch

Instructions

1
Start in a prone plank position with body elevated off the ground, supported by one forearm and the opposite leg extended. Maintain a straight line from head to heel with core engaged and neutral spine.
2
Position the supporting forearm directly under the shoulder with elbow at 90 degrees. Keep the non-supporting arm positioned across the chest or extended for balance. Brace the core by drawing the navel toward the spine.
3
Lower the hips toward the ground in a controlled manner by relaxing core tension slightly, allowing the body to rotate or sink while maintaining structural integrity. Movement should be slow and controlled.
4
Drive through the supporting forearm and engage the core to raise the hips back to starting position, creating a straight line from head to heels. Squeeze the abdominals and obliques at the top position before repeating.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESObliquus Externus, Obliquus Internus, Transversus Abdominis, Iliopsoas
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

When programming for Rectus Abdominis growth, the Elbow to Knee Side Plank Crunch stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Pro Tips

Control the eccentric (lowering) phase of the Elbow to Knee Side Plank Crunch for 3-4 seconds to drastically increase time under tension.

Exercise Variations

  • Dumbbell Elbow to Knee Side Plank Crunch
  • Cable Elbow to Knee Side Plank Crunch
  • Banded Elbow to Knee Side Plank Crunch

Beginner Tips

If you are new to the Elbow to Knee Side Plank Crunch , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions