Elbow to Knee Side Plank Crunch (male) – Video Exercise Guide & Tips

Elbow to Knee Side Plank Crunch (male) - Video Exercise Guide & Tips

Get ready to strengthen your core with the Elbow to Knee Side Plank Crunch. This exercise guide is specifically designed for men, featuring a video demonstration and helpful tips.

Watch This Exercise Video

You'll discover the benefits of this challenging move, the equipment needed, and proper form techniques. Plus, we'll provide modifications and variations to keep you engaged.

With these expert insights, you'll maximize your results and avoid common mistakes.

Let's dive into this effective core workout!

Key Takeaways

  • The Elbow to Knee Side Plank Crunch targets multiple muscle groups simultaneously, including the core muscles, shoulders, hips, and thighs.
  • Proper form and technique for the male version include starting in a side plank position, lifting the hips off the ground, and bringing the top knee up towards the top elbow to crunch the oblique muscles.
  • Modifications and variations to challenge yourself include increasing the duration of the side plank crunch, adding resistance with dumbbells or a weighted plate, elevating the feet on a bench or step, and incorporating side plank with leg raise or rotation.
  • To maximize results and avoid common mistakes, it is important to focus on proper form, engage the core muscles throughout the exercise, avoid collapsing or sagging in the hips, and listen to your body while choosing challenging yet comfortable options. It is also recommended to consult with a healthcare professional before starting any new exercise routine.

Benefits of the Elbow to Knee Side Plank Crunch

One benefit of the Elbow to Knee Side Plank Crunch is that it targets multiple muscle groups simultaneously. This exercise is highly effective in engaging the core muscles, including the obliques, rectus abdominis, and transverse abdominis. By combining the side plank position with the crunching motion, you're able to work your abs from different angles, leading to improved strength and definition.

In addition to the core muscles, the Elbow to Knee Side Plank Crunch also engages the muscles in the shoulders, hips, and thighs. As you lift your elbow towards your knee, you activate the muscles in your shoulder and upper back, promoting stability and strength in these areas. The movement also requires engagement of the hip muscles, including the glutes and hip flexors, which helps to improve overall lower body stability.

Equipment Needed for the Exercise

To perform the Elbow to Knee Side Plank Crunch, you'll need a mat or a comfortable surface to exercise on. This will provide cushioning and support for your body during the exercise. In addition to the mat, there are a few equipment options that you can consider to enhance your workout experience and ensure safety. Here are five items you may want to have:

  • Dumbbells: Adding weights to the exercise can increase the intensity and challenge your muscles further.
  • Resistance bands: These bands can be used to add resistance and make the exercise more challenging.
  • Stability ball: Using a stability ball can help improve balance and stability during the exercise.
  • Exercise bench: An exercise bench can provide support and stability, especially if you're a beginner.
  • Fitness tracker: A fitness tracker can help you keep track of your progress, monitor your heart rate, and ensure that you're working within your target range.

When using equipment, it's important to take safety precautions. Make sure that the equipment is in good condition, properly adjusted, and suitable for your fitness level. Always warm up before starting the exercise and listen to your body. If you feel any pain or discomfort, stop the exercise immediately. Remember to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions or injuries.

Proper Form and Technique for the Male Version

To perform the Elbow to Knee Side Plank Crunch (male) with proper form and technique, follow these guidelines.

Start by lying on your side with your elbow directly beneath your shoulder, forearm on the ground, and legs extended straight.

Lift your hips off the ground, creating a straight line from your head to your heels. Engage your core muscles to maintain stability.

Place your top hand behind your head, with your elbow pointing towards the ceiling.

Now, bring your top knee up towards your top elbow, crunching your oblique muscles.

Pause briefly at the top of the movement, then slowly lower your leg back to the starting position.

Repeat on the same side for the desired number of repetitions, then switch to the other side.

For the male version, modifications can be made to increase intensity. To do this, you can add a dumbbell to the top hand, increasing the resistance and challenging your muscles further. However, it's important to start with a weight that you can comfortably handle and gradually increase as you become stronger.

Common mistakes to avoid include collapsing your hips or letting them sag, as this can put strain on your lower back. Also, be mindful of your neck position and avoid pulling on your head with your hand. Instead, focus on using your oblique muscles to initiate the crunching movement.

Modifications and Variations to Challenge Yourself

To challenge yourself and modify the Elbow to Knee Side Plank Crunch (male), try incorporating different variations and intensities into your workout routine. Here are some progression options and alternative exercises to consider:

  • Increase the duration: Instead of holding the side plank crunch for a few seconds, aim to hold it for a longer period of time, gradually increasing the duration as you get stronger.
  • Add resistance: Place a dumbbell or a weighted plate on your hip while performing the side plank crunch to increase the resistance and make the exercise more challenging.
  • Elevate your feet: To intensify the exercise, place your feet on an elevated surface such as a bench or a step. This will engage your core and oblique muscles even more.
  • Side plank with leg raise: Instead of crunching your elbow to knee, try raising your top leg while holding the side plank position. This will target your obliques and hip muscles.
  • Side plank with rotation: Start in a regular side plank position and then rotate your torso, reaching your top arm towards the ceiling. This exercise will work your obliques and improve your rotational strength.

By incorporating these modifications and variations, you can continue challenging yourself and keep progressing in your fitness journey.

Remember to listen to your body and choose the options that feel comfortable yet challenging for you.

Tips for Maximizing Results and Avoiding Common Mistakes

To maximize your results and avoid common mistakes, focus on proper form and engage your core muscles throughout the Elbow to Knee Side Plank Crunch (male).

Maintaining proper form is crucial for targeting the correct muscles and avoiding unnecessary strain on other body parts. Start by positioning yourself in a side plank position with your elbow on the ground and your body in a straight line.

As you bring your top knee towards your top elbow, make sure to engage your core and avoid collapsing or sagging in the hips. This will ensure that you're effectively working your obliques and maintaining stability in the exercise.

Additionally, it's important to avoid rushing through the movement. Take your time and focus on the quality of each rep, rather than the quantity.

Frequently Asked Questions

How Many Calories Does the Elbow to Knee Side Plank Crunch Burn?

To answer your question about how many calories the elbow to knee side plank crunch burns, it's important to consider gender differences. While there isn't specific data for this exercise, side plank variations generally burn around 5-8 calories per minute for males.

Keep in mind that individual factors like weight and intensity can affect calorie burn. Adding this exercise to your routine can contribute to overall calorie expenditure and help strengthen your core muscles.

Can Women Perform the Male Version of the Elbow to Knee Side Plank Crunch?

Yes, women can definitely perform the male version of the elbow to knee side plank crunch. It's a great exercise that targets multiple muscles and helps strengthen your core and obliques.

By incorporating this modification, you can further challenge yourself and improve your overall fitness. The elbow to knee side plank crunch offers numerous benefits for women, including improved stability, increased core strength, and enhanced body coordination.

Is It Necessary to Warm up Before Doing the Elbow to Knee Side Plank Crunch?

Before attempting the elbow to knee side plank crunch, it's highly recommended that you warm up your body. Warming up helps increase blood flow to your muscles, making them more flexible and less prone to injury. It also prepares your core for the intense workout ahead.

If you're a beginner, you can modify this exercise by starting with a regular side plank or by performing the crunch without lifting your leg. Remember to always listen to your body and start slow.

Can the Exercise Be Done Without Any Equipment?

Yes, the exercise can be done without any equipment. There are equipment-free variations available for the elbow to knee side plank crunch.

These modified versions allow you to engage your core muscles and work on your stability without the need for any specific equipment. By incorporating these variations into your workout routine, you can still enjoy the benefits of this exercise, such as improved core strength and enhanced balance, even without using any equipment.

How Long Should I Hold the Side Plank Position During the Elbow to Knee Side Plank Crunch?

When performing the elbow to knee side plank crunch, it's important to know how long to hold the side plank position.

The duration of the hold can vary depending on your fitness level and goals. Beginners may start with shorter holds of around 10-15 seconds and gradually increase as they get stronger.

Advanced individuals may aim for longer holds of 30 seconds or more.

Remember to listen to your body and modify the exercise as needed. Avoid common mistakes like sagging hips or rushing through the movement.


The elbow to knee side plank crunch is a challenging exercise that targets the core muscles and promotes stability and strength.

By incorporating this exercise into your routine, you can improve your overall fitness level and achieve a toned physique.

Remember to maintain proper form and technique, and don't be afraid to modify or vary the exercise to suit your fitness level.

With consistency and proper technique, you can maximize your results and avoid common mistakes.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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