Instructions

1

Start in a side plank position with one hand or forearm on the ground, feet stacked or staggered, body forming a straight line from head to heels

2

Engage core, press through supporting hand/forearm, rotate torso toward the ground while maintaining plank alignment and neutral spine

3

Lower the hips downward in a controlled manner by rotating the torso toward the ground, allowing the obliques and core to stretch through eccentric loading

4

Press through the supporting hand/forearm and rotate torso back to starting side plank position, lifting hips upward while maintaining body alignment

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESObliquus Externus, Obliquus Internus, Transversus Abdominis, Iliopsoas

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Abdominis, the Elbow to Knee Side Plank Crunch is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Waist, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

Improves overall Waist stability and proprioception during heavy loads.
Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Significantly enhances the structural integrity and power of the Rectus Abdominis.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.

Pro Tips

If you feel this primarily in your joints rather than the Rectus Abdominis, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Obliquus Externus, Obliquus Internus, Transversus Abdominis, Iliopsoas to maintain control of the Body weight.

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.

Elbow to Knee Side Plank Crunch