Side Plank Raise And Crunch
Side Plank Raise And Crunch Exercise Description
The Side Plank Raise and Crunch combines lateral core stability with a controlled oblique crunch. You support your body on one forearm while keeping a straight line from head to heels, emphasizing the external and internal obliques, transverse abdominis, and quadratus lumborum. The gluteus medius/minimus and adductors help keep the pelvis stacked, while the shoulder stabilizers (serratus anterior and rotator cuff) maintain a solid base. The “raise” reinforces a tall side plank by lifting the hips into alignment; the “crunch” brings the top knee toward the top elbow without collapsing the trunk. Expect focused tension along the lateral trunk, stable pelvis and shoulder, and crisp control through the hip and midsection throughout the movement.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Psoas Major, Quadratus Lumborum
- Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Core
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Side Abs, Side Abs
- Movement Direction: Other
- Muscle Position: Lateral
- Gender: Male
How To Do The Side Plank Raise And Crunch Exercise
‘- Lie on your side with forearm under shoulder, elbow at 90°, legs long, feet stacked or lightly staggered.
– Set ribs down, brace the abdomen, and keep neck neutral; place top hand lightly behind head.
– Press the forearm into the floor and raise hips until your body forms a straight line head-to-heels.
– Keep shoulders stacked and “push the floor away” to engage the serratus; avoid shrugging.
– Maintain pelvis stacked (no rolling forward/back) and glutes lightly engaged.
– Initiate the crunch: draw the top knee toward the top elbow via hip flexion while keeping the bottom hip lifted.
– Gently bring elbow toward knee without pulling on your head; keep the lower trunk long.
– Exhale during the crunch; minimize torso rotation and rib flare.
– Return the leg to straight, re-extend through the hips, and re-lift to a tall plank if needed.
– Lower hips with control to finish the set on that side.
Side Plank Raise And Crunch Tips
‘- Position your forearm directly under your shoulder with the elbow at 90° before you lift.
– Keep your legs long with feet stacked or lightly staggered to establish your base.
– Set your ribs down, brace your abdomen, and keep your neck neutral before raising your hips.
– Press the forearm into the floor and “push the floor away” to lift your hips into a straight line from head to heels.
– Keep your shoulders and pelvis stacked; avoid letting them roll forward or backward.
– Maintain light glute engagement to help keep the pelvis stacked as you hold the side plank.
– Initiate the crunch by drawing the top knee toward the top elbow via hip flexion while keeping the bottom hip lifted.
– Gently bring the elbow toward the knee without pulling on your head, and keep the lower trunk long so the trunk doesn’t collapse.
– Exhale during the crunch and minimize torso rotation and rib flare.
– After each crunch, return the leg to straight, re-extend through the hips into a tall side plank, then lower the hips with control to finish.
Side Plank Raise And Crunch Beginner Introduction
The Side Plank Raise and Crunch blends a sideways plank position with a small, controlled crunch for the side abs. The body rests on one forearm with the legs extended, creating a long, aligned shape from head to feet while the hips lift away from the floor. This side-lying stance calls on the core from multiple angles, including the side abs, deep abs, and lower back, while the glutes, inner thighs, and shoulders contribute to a steady, stacked posture.
Once a strong base is established, the top knee and top elbow travel toward each other in a compact crunch, bringing extra work to the waist and hip area without letting the lower side collapse. Throughout the motion, the shoulder on the supporting arm forms a firm platform, the pelvis stays balanced, and the midsection remains active. The result is a precise, time-under-tension core exercise that emphasizes stability, alignment, and smooth coordination between the trunk, hips, and shoulders.