Elbow to Knee Side Plank Crunch: Video Tutorial & Exercise Guide
| Workout | Elbow to Knee Side Plank Crunch |
| Primary Muscle Group | Abs |
| Secondary Muscle Group | Shoulders |
| Equipment Required | Dumbbell |
| Force Type | N/A |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Elbow to Knee Side Plank Crunch: Video Tutorial & Exercise Guide
Secondary Muscles Group
Elbow to Knee Side Plank Crunch: Step-by-Step Guide
- Step 1: Start in a side plank position with your left forearm on the ground, directly beneath your shoulder, and your feet stacked on top of each other.
- Step 2: Engage your core and lift your hips, creating a straight line from your head to your feet. Place your right hand behind your head.
- Step 3: Bring your right knee up toward your right elbow as you crunch forward, focusing on squeezing your obliques.
- Step 4: Slowly extend your leg back to the starting position and repeat the movement for the desired number of reps.
- Step 5: Switch sides and repeat the exercise on your opposite side.
Elbow to Knee Side Plank Crunch: Overview
The Elbow to Knee Side Plank Crunch is a core exercise that targets your obliques, shoulders, and hips. This movement strengthens your side core muscles while improving your balance and stability.
This exercise can be performed anywhere, with no equipment required, making it a great addition to your bodyweight workout routines. It’s ideal for all fitness levels, but beginners should focus on mastering the side plank first before adding the crunch motion.
Elbow to Knee Side Plank Crunch: Benefits
The Elbow to Knee Side Plank Crunch is an excellent exercise to develop strong and defined obliques, which are essential for a well-rounded core.
This exercise not only strengthens your core but also improves shoulder stability and hip mobility. By incorporating it into your routine, you’ll also enhance your overall balance and posture, which can prevent injuries during other exercises.
Because this is a bodyweight exercise, it can be easily modified for beginners or advanced athletes, making it versatile and scalable to fit your needs.
Elbow to Knee Side Plank Crunch: Pro Tips & Advanced Techniques
To get the most out of this exercise, focus on maintaining proper alignment during the plank. Keep your hips elevated and your core engaged throughout each rep. For an advanced variation, hold a light weight in your top hand or extend your arm overhead to increase the difficulty and engage your stabilizer muscles even more.
Elbow to Knee Side Plank Crunch: Progression Plan
Beginner
Intermediate
Advanced
Elbow to Knee Side Plank Crunch: Frequently Asked Questions (FAQs)
What muscles does the Elbow to Knee Side Plank Crunch target?
+This exercise primarily targets the obliques while also engaging the shoulders, hips, and overall core.
How can I make this exercise easier?
+If you’re struggling with the full movement, start by holding a side plank without adding the crunch. As you get stronger, incorporate the crunch.
How often should I include this exercise in my routine?
+For optimal core strength, perform this exercise 2-3 times per week as part of your core or total body workout.
What are common mistakes to avoid?
+Avoid letting your hips drop during the side plank or rushing through the movement. Focus on controlled, slow reps to engage the right muscles.
Is this exercise suitable for beginners?
+Yes, but beginners should start with a static side plank before progressing to the full crunch movement.
