Plank Knee to Elbow Hip Up
Plank Knee To Elbow Hip Up is a bodyweight strength exercise targeting the obliques. The combination of a hip rise and same-side knee drive from the plank position intensely engages the lateral core and requires dynamic stability.
How to do it
- Begin in a full plank position with arms extended.
- Simultaneously raise your hips slightly and drive one knee diagonally toward the same-side elbow.
- Hold briefly, engaging your obliques.
- Return to the starting position and repeat on the other side.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your core tight and back flat like a table.
- Lift your hips slightly as you drive your knee forward.
- Pause for a brief second to squeeze your oblique.
- Keep your shoulders stacked directly over your wrists.
Breathing: Exhale as you drive your knee to your elbow and lift your hips, then inhale as you return to the starting plank position.
Common mistakes
- Sagging hips puts unnecessary stress on your lower back.
- Rushing through the movement reduces the work your obliques do.
- Bending the elbows compromises stability in your upper body.
Muscles worked
Primary: obliques. Secondary: abs, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per side, rest 60 s
Lose weight
3–4 sets × 10–14 reps per side, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps per side, rest 60–90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel wrist or shoulder discomfort, ease off or check with a professional before continuing.
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 muscles does the Plank Knee To Elbow Hip Up work?
It primarily targets your obliques and deep core muscles, while also engaging your shoulders and abs for stability.
How can I stop my lower back from aching?
Make sure your core remains tightly braced throughout the movement and avoid letting your hips drop toward the floor.
Can I do this exercise at home without equipment?
Yes, it is entirely bodyweight-based and requires only a comfortable surface or exercise mat.