Core · Bodyweight
Elbow to Knee Decline Side Plank
How to do the elbow to knee decline side plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Set up in a side plank with your feet raised on a bench or box (decline) and your elbow under your shoulder. Hold the position, then crunch your top elbow and top knee together, draw them in, and extend back out. Repeat for reps, then switch sides.
- 1Feel your obliques fire to hold the plank and crunch the knee in
- 2Keep your hips lifted and body stacked in line
- 3Drive the floor away through your supporting elbow
Common mistakes
- Don't let your hips sag toward the floor
- Avoid rotating your torso flat as you crunch
- Don't rush; control the crunch in and the extension out
Muscles worked
The elbow to knee decline side plank mainly works the obliques and lower abs, with the upper abs, hip flexors, glutes, and side delts assisting.
- ObliquesPrimary
- Lower AbsPrimary
- Upper AbsSupport
- Hip FlexorsSupport
- GlutesSupport
- Side DeltsSupport
- LatsMinor
- Lower BackMinor
- Upper TrapsMinor
- QuadsMinor
- HamstringsMinor
- AdductorsMinor
Kovo programs the elbow to knee decline side plank for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.