Side Plank with Side Crunch Exercise: How to Do It & Benefits

If you enjoy plank exercises, you might like this more challenging variation.

The side plank with side crunch combines a side plank with a controlled knee-to-elbow movement, so your core has to work hard to keep you stable while your body is moving. It is a bodyweight exercise, which means you don’t need any equipment or a gym to include it in your workout.

I also like exercises such as this because they remind us that core training doesn’t have to mean doing lots of traditional crunches. Holding your body steady while moving your arms and legs can be a great way to challenge your core.

That said, this isn’t necessarily a beginner exercise. If you’re new to side planks, start with a simpler version and work your way up. There is no prize for making an exercise harder than it needs to be. Good form and controlled movement should always come first.

What is a side plank with side crunch?

A side plank with side crunch is a dynamic variation of the traditional side plank.

You begin in a side plank position, supporting yourself with your hand or forearm. From there, you lift your top leg and bring your knee towards your top elbow before returning to the starting position.

So, you’re combining a few different elements in one movement:

• Core stability – keeping your body steady while you’re in the side plank
• Lateral core movement – bringing the knee and elbow towards one another
• Balance and coordination – controlling your body while moving one arm and leg
• Muscular endurance – maintaining the plank position as you perform your repetitions

The side plank itself places particular demands on the muscles involved in lateral core stability, including the obliques.

How to do a side plank with side crunch

Take your time with this exercise. It requires a reasonable amount of core strength, shoulder stability and balance, particularly when performed from a full side plank position.

Step 1: Set up your side plank

Start by lying on your side.

Place your supporting hand on the floor directly underneath your shoulder. Extend your legs, positioning your feet one on top of the other. If you find that a staggered foot position gives you more stability, that’s absolutely fine too.

Aim to keep your body in a relatively straight line from your head through your hips to your feet.

Step 2: Lift into the plank

Press into your supporting hand and lift your hips away from the floor.

Engage your core and glutes and find a position that feels strong and controlled.

Pay attention to your supporting shoulder. Try not to let it collapse towards your ear.

If the straight-arm position doesn’t feel comfortable, you can perform the exercise from your forearm instead.

Step 3: Add the side crunch

Extend your top arm towards the ceiling.

Now lift your top leg and bend the knee towards your top elbow.

Try to bring your knee and elbow towards each other in a controlled way rather than swinging the leg or rushing through the movement.

You may find that your range of movement is quite small to begin with. That’s fine. Control is more important than getting your knee as close to your elbow as possible.

Step 4: Return to the starting position

Slowly extend your arm and leg and return to your side plank position.

Try to keep your hips lifted and your torso steady as you move.

Complete your repetitions on one side before changing sides.

Which muscles does the side plank with side crunch work?

Although this is primarily a core exercise, it isn’t just your abdominal muscles doing the work.

Several areas of your body have to work together to keep you stable.

Obliques

Your internal and external obliques are particularly involved in the side plank and the crunching movement.

These muscles help with movements such as bending and rotating your trunk, while also contributing to stability.

Other core muscles

Your abdominal muscles help you maintain a stable torso as your arm and leg move.

Rather than thinking about simply trying to “feel your abs”, think about keeping your whole middle controlled throughout the exercise.

Glutes

Your glutes help to stabilise your pelvis while you hold the side plank and move your top leg.

Shoulders and arms

Your supporting shoulder and arm have an important job too. They help support your upper body and keep you stable.

This is one reason a side plank with side crunch can feel considerably more demanding than a traditional crunch.

Hips and legs

Your hip and leg muscles also contribute to the movement, helping you maintain your position and control your top leg.

So although I particularly like this exercise for working the core and obliques, it is better thought of as a whole-body stability exercise rather than an isolated abdominal exercise.

Benefits of the side plank with side crunch

It challenges your core

Unlike a traditional crunch, you’re asking your core to work while you maintain a stable position and move at the same time.

That combination makes the side plank with side crunch an interesting addition to a varied core routine.

It works your obliques

The side plank position places particular emphasis on the muscles at the sides of your waist.

It’s worth being clear about what this does — side plank exercises won’t specifically burn fat from your waist. We cannot choose where the body loses fat.

What this exercise can do is help develop strength and control through your trunk.

It challenges balance and coordination

You’re supporting your body on one side while moving the opposite arm and leg.

That means the exercise requires more than just strength. You also need to coordinate the movement and maintain your balance.

You don’t need any equipment

This is one of the practical things I like about bodyweight exercises.

You don’t need a gym full of equipment. A comfortable mat and enough space to move are all you really need.

That makes exercises like this particularly useful when you’re fitting movement around a busy day.

It adds variety to your workouts

If you’ve been doing the same planks and core exercises for a while, a variation such as this can give your routine some variety.

You can also adapt it to suit your current fitness level. There’s no need to jump straight into the most difficult version.

How many side plank crunches should you do?

There isn’t a magic number of repetitions that works for everyone.

For an exercise like this, I’d much rather see six good repetitions than twenty rushed ones.

As a starting point, try:

• 6–8 controlled repetitions on each side
• 1–2 sets
• Rest between sets when you need to

If that feels comfortable and you can maintain good form, you can gradually work towards 8–12 repetitions per side.

There’s no need to push through just to reach a particular number. If your hips start dropping, you’re twisting through your torso or you’re losing control of the movement, it’s time for a rest or an easier variation.

More generally, muscle-strengthening activity is recommended on at least two days each week for adults. The side plank with side crunch is simply one exercise you can include within a varied strength routine — it doesn’t need to be performed every day.

How to make the side plank with side crunch easier

If you’re finding the full movement difficult, don’t see that as a problem. Side planks can be surprisingly challenging, particularly when you add the crunch.

There are several ways to make the exercise more manageable.

Try a side plank from your knees

Bend your knees and support yourself on your forearm.

Lift your hips while keeping your knees on the floor.

This reduces the amount of your body you have to support and can make it easier to concentrate on keeping your torso stable.

Once you feel comfortable with the side plank position, you can gradually introduce the knee-to-elbow movement.

Try the forearm variation

If supporting yourself on a straight arm doesn’t feel right, try the exercise from your forearm.

Position your elbow underneath your shoulder and keep your forearm on the floor.

For some people, this feels more stable and comfortable.

Make the movement smaller

You don’t have to bring your knee all the way towards your elbow.

Start with a smaller range of movement and concentrate on keeping your body steady.

As your strength and coordination improve, you can gradually increase the range.

How to make the exercise more challenging

Once you feel comfortable with the basic movement and can perform it without losing your form, there are a few ways to progress.

You could:

• gradually increase the number of repetitions
• slow the movement down
• pause briefly when your knee and elbow meet
• spend a little longer in the starting side plank position
• progress from a modified side plank to a full side plank

I wouldn’t rush to add weights to this exercise.

When a movement is already challenging your balance and coordination, being able to control your body well is a more useful goal than simply making the exercise heavier.

Common mistakes to avoid

A few small adjustments can make a big difference to how comfortably and effectively you perform a side plank.

Letting your hips drop

It’s easy for your hips to gradually sink towards the floor as you get tired.

If you notice this happening, stop for a moment and reset. You may simply need a rest, fewer repetitions or an easier variation.

Rotating your torso

Try to keep your chest and hips facing forwards rather than allowing your body to roll towards the floor.

Your arm and leg should move while the rest of your body stays as controlled as possible.

Rushing the crunch

When an exercise is difficult, there’s a natural tendency to speed up and use momentum.

Try not to.

Bring your knee towards your elbow slowly and deliberately. You may find that a smaller, controlled movement feels much more challenging than a fast one.

Holding your breath

Don’t forget to breathe.

It’s surprisingly easy to hold your breath when concentrating on a difficult exercise. Try to keep your breathing steady throughout the movement.

Prioritising repetitions over form

If your technique starts to break down, there’s little point in continuing simply to reach a particular number.

Quality matters.

If you can’t keep your hips lifted or your torso controlled, take a break and try again when you’re ready.

Is the side plank with side crunch suitable for beginners?

The full version isn’t necessarily the best place for a complete beginner to start.

If you’re new to strength training, I’d suggest learning the basic side plank first. A modified version from your knees or a forearm side plank can be a good place to begin.

Once you can hold the position comfortably and maintain good alignment, you can introduce the crunching movement.

There’s no need to rush your progression. Your body needs time to become accustomed to new movements and levels of resistance.

If you haven’t exercised for some time, or you have a health condition or other concerns about exercising, seek appropriate professional advice before starting a new exercise programme.

How to include the side plank with side crunch in your workout

You can use this exercise as part of a short core workout or include it within a broader full-body session.

For example, you could try this simple circuit:

Simple core circuit

1. Bird dog – 8 repetitions each side
2. Glute bridge – 10–12 repetitions
3. Side plank with side crunch – 6–8 repetitions each side
4. Dead bug – 8 repetitions each side

Rest between exercises whenever you need to.

And don’t feel that you need to spend an hour exercising for your workout to count.

If you’re juggling work, family and everything else that comes with everyday life, a short routine that you can actually fit into your week is often a much better option than an ambitious programme that constantly gets pushed aside.

Walking, strength training, mobility work and other forms of movement can all have a place in an active lifestyle. Current guidance recommends muscle-strengthening activities involving the major muscle groups on at least two days each week.

Side plank exercises for women over 40

As we move through our 40s and beyond, maintaining strength and staying active can become increasingly important.

But I don’t think exercise should become another thing you have to feel guilty about.

You don’t need to exercise every day. You don’t need to chase a particular body shape. And you certainly don’t need to perform the hardest variation of every exercise you come across.

Instead, think about what makes sense for your life.

A balanced approach might include:

• strength training
• walking
• mobility exercises
• cardiovascular exercise
• stretching
• rest and recovery
• nourishing food
• good sleep
• stress management

Exercise is one part of the picture. The food you eat, how well you sleep, your stress levels and the habits you follow from day to day all contribute to how well your routine works for you.

This matters even more when you’re balancing a career, family and all the other demands on your time.

My tips for making exercise sustainable

One of the biggest mistakes I see is making healthy living unnecessarily complicated.

You don’t have to get everything right.

Start small

A short workout that you actually do is more useful than waiting for the perfect opportunity to fit in a longer one.

Choose movement you enjoy

You are more likely to keep exercising when you find forms of movement that you genuinely enjoy.

That might be strength training, walking, Pilates, swimming, cycling or something else entirely.

Build gradually

Give yourself time to adapt.

You don’t need to increase the intensity, duration or difficulty every time you exercise.

Pay attention to how your body feels

Some muscular effort and fatigue are normal when exercising.

Pain or persistent discomfort is different. If something doesn’t feel right, stop and reassess rather than trying to push through it.

Think beyond weight

There are many good reasons to exercise that have nothing to do with the number on the scales.

Strength, mobility, confidence, energy and simply feeling more comfortable in your body can all be worthwhile goals.

For me, sustainable health isn’t about following an extreme routine for a few weeks. It’s about finding habits that work with your life and that you can continue long-term.

Final thoughts

The side plank with side crunch is a challenging core exercise that combines stability, balance and controlled movement.

It can be a useful addition to a strength routine, particularly if you enjoy exercises that involve several areas of the body at once.

But don’t worry if the full version isn’t right for you yet.

Start with a modification if you need to, concentrate on your technique and give yourself time to build strength. There is no need to compare your starting point with someone else’s.

And remember that Exercise is just one part of looking after your health. Nutrition, sleep, stress management, recovery and the habits you build into everyday life all have a role to play.

If you’re trying to make healthier choices but finding it difficult to fit everything around work, family and everyday commitments, personalised coaching can help you find an approach that is realistic for your life.

I work with clients to create practical health and lifestyle strategies based on their individual needs, goals and circumstances.

If you’d like support creating a healthier routine, you can book a free discovery call and we can talk about what might work for you.

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