Push-Up Position Knee Driver: Knee to Outside Elbow

• CATEGORY

  Core Control

  Hip Mobility

  Trunk Stability

• EQUIPMENT NEEDED

  Bodyweight

  Mat (optional)

• LEVEL

  Intermediate

OVERVIEW

This controlled plank variation targets the obliques, hip mobility, and deep core stabilization. From a push-up position, the knee tracks out and up toward the same-side elbow, challenging rotational strength and pelvic control without losing plank integrity. Great for core-focused routines, athletic development, and movement prep.

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MUSCLES WORKED

PRIMARY:

• Obliques

• Hip flexors

• Transverse abdominis

SECONDARY:

• Gluteus medius

• Deltoids

• Triceps

• Erector spinae

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STEP-BY-STEP INSTRUCTIONS

1. Begin in a high plank position with hands under shoulders, legs extended, and core tight.

2. Lift your right knee and bring it toward your right elbow, moving the knee out and around the side of your torso (not straight forward).

3. Focus on staying low and controlled. Avoid piking or twisting your hips.

4. Reach the knee as close to the outside elbow as possible without losing plank form.

5. Slowly return to the starting plank position and reset before switching sides.

6. Complete reps on one side before starting over on the other side.

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BENEFITS

• Builds oblique strength and lateral core stability

• Improves hip mobility in an active, loaded position

• Challenges anti-rotation and anti-extension strength

• Reinforces plank position and shoulder stability

• Excellent for athletic warm-ups, core finishers, and rehab progressions

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COACHING CUES

• Drive the knee wide-aim outside, not straight ahead

• Stay strong through your shoulders and hips

• Avoid arching your low back or letting your hips sag

• Slow the movement down to challenge core control

• Exhale as the knee comes up, inhale as you return