Side Plank Crunches
Side Plank Crunches specifically target the oblique abdominal muscles through lateral flexion, which is the side bending of the spine. They build upon the Static Side Plank Position by adding a dynamic movement. Another dynamic exercise alternative in the side plank position is the Side Plank Rotation.
Side Plank Crunches - the correct execution
- Start in lateral support on the left forearm
- Place the forearm under your shoulder
- Your feet are on the floor pointing in the same direction
- Keep your body in one line
- Make sure that the hips remain straight
- Lower your pelvis towards the floor
- Go as deep as possible and then stretch back to the starting position
The exercise Side Plank Crunches is intended to be used as a hypertrophy exercise.
Which muscles are trained by Side Plank Crunches?
Primary trained muscles for Side Plank Crunches
Obliques - The oblique muscles, consisting of the external and internal obliques (musculus obliquus externus and musculus obliquus internus), run along the sides of the torso. They are essential for rotating the upper body, bending to the side, and assisting in forward flexion. Additionally, they stabilize the torso and help protect the spine.
Secondary trained muscles for Side Plank Crunches
Side Delts - The lateral part of the deltoid muscle, also known as the lateral shoulder, is located on the outside of the shoulder. It is the main muscle responsible for lifting the arm sideways. The lateral shoulder is particularly active when the arm is extended away from the body, such as during lateral raises or lifting objects to the side. It plays a key role in arm abduction and shoulder stabilization.
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Alternative variants of Side Plank Crunches:
Beginner Side Plank Crunches
Compared to the standard version, where Side Plank Crunches are performed with straight legs, the knee-supported variation reduces intensity by shifting more of your body weight onto the ground. This makes it easier to stabilize the hips and allows for a controlled execution of the movement while still effectively targeting the oblique abdominal muscles.
Beginner Side Plank Crunches - the correct execution
- Start in lateral support on your knees and left forearm
- Place the forearm under your shoulder
- Keep your upper body and thighs in one line
- Make sure that the hips remain straight
- Lower your pelvis towards the floor
- Go as deep as possible and then stretch back to the starting position
Advanced Side Plank Crunches
In this variation of the Side Plank Crunch with an extended arm, the demand on shoulder and core stability is increased. The extended lever intensifies the engagement of the stabilizing muscles, particularly in the shoulders and core.
Advanced Side Plank Crunches - the correct execution
- Start in lateral support on the left hand
- Place the hand under your shoulder
- Your feet are on the floor pointing in the same direction
- Keep your body in one line
- Make sure that the hips remain straight
- Lower your pelvis towards the floor
- Go as deep as possible and then stretch back to the starting position
Similar exercises to Side Plank Crunches
Side Plank
The side plank on the elbow is an effective exercise for strengthening the lateral abdominal muscles and stabilizing core muscles. This exercise not only promotes core stability but also improves posture and balance.
Side Plank Rotation
The Side Plank Rotation is a dynamic exercise that strengthens the oblique abdominal muscles. From the side plank position, you rotate your torso in a controlled manner to touch the floor with your elbow. This movement enhances core stability and spinal mobility.
In contrast, the Static Side Plank involves holding the plank position without movement. Another dynamic variation is the Side Plank Crunches, which specifically train lateral flexion, the side bending of the spine.
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