Side Plank Elbow To Knee Raise

Side Plank Elbow To Knee Raise Exercise Description

The Side Plank Elbow to Knee Raise is a bodyweight core stability exercise that layers controlled movement onto a solid side plank. It primarily targets the external and internal obliques and transverse abdominis, with key assistance from the quadratus lumborum for lateral trunk stability. The supporting shoulder complex (serratus anterior, rotator cuff) and the hip abductors—especially the gluteus medius on the bottom leg—work to keep your body aligned. Bringing the top elbow toward the top knee adds hip flexion and a small, controlled trunk flexion while you resist sagging or rotation. The goal is a long, neutral spine, stacked joints, and steady pelvis throughout the motion for clean, efficient force transfer.

Muscle Groups: Abs, Core, Obliques, Waist
Target Muscles: External Obliques, Internal Obliques, Transversus Abdominis
Assisting Muscles: Psoas Major, Rectus Abdominis
Stabilizing Muscles: Gluteus Medius, Infraspinatus, Quadratus Lumborum, Serratus Anterior, Supraspinatus
Body Area: Upper Body
Body Parts: Core, Torso
Body Surface: Front, Side
Body Symmetry: Other
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Core Stabilizers, Trunk Lateral Flexors, Trunk Rotators
Joint Involvement: Multi-joint
Muscle Location: Deep Abs, Deep Side Abs, Side Abs
Movement Direction: Other
Muscle Position: Anterior, Lateral
Gender: Male

How To Do The Side Plank Elbow To Knee Raise Exercise

‘- Lie on your side; place forearm on the floor, elbow stacked under shoulder.
– Extend legs long; stack or stagger feet. Keep body in one straight line.
– Press forearm firmly into the floor; depress and slightly protract the shoulder.
– Brace the trunk; align head, ribs, pelvis, and legs in neutral.
– Lift hips to a side plank; keep pelvis level and ribs stacked.
– Place top hand lightly behind head; avoid pulling on the neck.
– Exhale: draw top knee toward chest and bring top elbow toward knee.
– Keep hips lifted and square; minimize trunk rotation and shoulder shrug.
– Inhale: return arm and leg to the long, aligned side-plank position under control.
– Common options: bend knees to shorten the lever or keep bottom knee down if needed.
– Avoid: sagging hips, flared ribs, holding your breath, or jamming shoulder into the neck.

Side Plank Elbow To Knee Raise Tips

‘- Stack your elbow directly under your shoulder before lifting into the side plank.
– Press your forearm firmly into the floor and gently depress and slightly protract the shoulder.
– Keep your body in one straight line with head, ribs, pelvis, and legs aligned in neutral.
– Maintain level hips and stacked ribs as you hold the side plank.
– Place your top hand lightly behind your head and avoid pulling on your neck.
– As you exhale, draw the top knee toward your chest and bring the top elbow toward the knee.
– Keep hips lifted and square during the elbow-to-knee movement and minimize trunk rotation.
– Inhale as you return your arm and leg to the long, aligned side-plank position under control.
– Use bent knees or keep the bottom knee down if you need a shorter lever.
– Avoid sagging hips, flared ribs, holding your breath, or jamming the shoulder into your neck.

Side Plank Elbow To Knee Raise Beginner Introduction

The Side Plank Elbow to Knee Raise is a core-stability move that uses only body weight and builds on a classic side plank position. It blends a strong sideways support with a controlled meeting of the upper elbow and upper knee, creating a smooth combination of balance, tension, and movement. This variation emphasizes a long line from head to feet while the body shifts between a straight, supported posture and a compact crunch-like motion on one side.

This exercise emphasizes the side abs, deep abs, and the side of the lower back, while the supporting shoulder and chest muscles assist in holding the torso steady. The hips—especially the upper part of the underside glutes—also play a major role in maintaining alignment. As the knee lifts toward the chest and the elbow moves in its direction, the front of the hip and the midsection fold slightly, yet the body aims to resist dipping, twisting, or collapsing. The theme is smooth, deliberate control: aligned segments, a long back, and a stable midsection that channels effort efficiently from the supporting arm through the legs.