Decline Elbow Plank Side Touch
Decline Elbow Plank Side Touch is a bodyweight strength exercise targeting the abs and obliques. By reaching to the side from a decline plank position, this movement challenges core stability and anti-rotational strength.
How to do it
- Place your forearms on the floor and rest your feet on an elevated surface.
- Hold a decline elbow plank with your core tight and hips level.
- Reach one hand out to tap the floor to your side, then return it to the plank position.
- Repeat on the other side, alternating with control.
- Continue for the desired number of repetitions.
Form cues
- Keep your hips level as you tap the floor.
- Engage your abs and squeeze your glutes.
- Keep your shoulders directly stacked over your elbows.
- Move with control and avoid rushing the side touch.
Breathing: Inhale to prepare, and exhale steadily as you reach out to touch the side.
Common mistakes
- Dropping your hips toward the floor, which strains the lower back and reduces core engagement.
- Rotating your torso excessively during the reach, which lessens the anti-rotational challenge.
- Rushing the movement, which compromises balance and stability.
Muscles worked
Primary: abs. Secondary: obliques, shoulders.
Suggested sets & reps
Get fitter
3 sets x 10-12 alternating touches, rest 60 s
Lose weight
3 sets x 10-14 alternating touches, rest 45 s
Build muscle
3-4 sets x 8-12 alternating touches, rest 60 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp lower back or shoulder discomfort, stop the exercise and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my lower back hurts?
Lower back discomfort usually means your hips are sagging. Drop your knees to the floor or switch to an easier variation to protect your spine.
How high should the elevated surface be for my feet?
A low step or stable platform is plenty for beginners. Higher surfaces increase the load on your shoulders and core.
How often can I practice this core movement?
2 to 3 times per week is plenty to build strength while allowing your muscles adequate recovery time.