Elbow to knee side plank

In the initial position, lie on your side on the floor, with the weight resting on one forearm and the feet. Both legs are stacked directly on top of each other, forming a straight line with the entire body. The head is in the natural extension of the spine, while the other hand is placed behind the head. Lift your body off the floor to begin the Elbow-to-Knee Side Planks.

Movement execution

In the standard variation, move the upper leg straight in front of your body, slightly diagonally upward. Simultaneously, draw the knee toward the elbow, while guiding the head and elbow toward the knee. The head and gaze turn slightly downward. After a brief pause, return to the extended starting position.

Experiment with the range of how close you can bring the elbow/head to the knee. The more you roll inward, the more intense the workout becomes.

In the alternative variation, the elbow moves only slightly toward the leg. While pulling the knee up to meet the arm, exhale. It's crucial that the body maintains a straight line, and the leg doesn't deviate forward or backward. Subsequently, return with the leg and arm to the starting position, where both legs are stretched on top of each other. After completing the desired number of repetitions on one side, switch to the other side.

Stressed muscles and common mistakes

Additional details regarding the engaged muscle groups and common errors in performing the "Elbow to Knee Side Plank" exercise can be found on the "Side Plank Crunches" page.

Alternative variations to elbow to knee side plank

To make your training more diverse, there is also the option to incorporate similar exercises or other variations of the "Elbow to Knee Side Plank."