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Elbow to Knee

The Elbow to Knee primarily targets your Abdominals. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Pull

Primary muscles: Abdominals

How to perform Elbow to Knee

  1. Step 1. Lie on the floor, crossing your right leg across your bent left knee. Clasp your hands behind your head, beginning with your shoulder blades on the ground. This will be your starting position.
  2. Step 2. Perform the motion by flexing the spine and rotating your torso to bring the left elbow to the right knee.
  3. Step 3. Return to the starting position and repeat the movement for the desired number of repetitions before switching sides.

Frequently asked questions

Which muscles are primarily targeted during the elbow to knee exercise?

This movement focuses on the rectus abdominis and the obliques. The rotational component emphasizes the internal and external obliques more than a standard crunch.

How can I ensure proper form during the rotation?

Focus on bringing the shoulder toward the opposite knee rather than just moving the elbow. This ensures maximum trunk rotation and better engagement of the abdominal wall.

What is a common mistake to avoid during this movement?

Avoid pulling on the back of the neck with your hands, which can cause cervical strain. Keep your fingertips light behind your ears and let your core drive the lift.

How can a beginner make this exercise easier to perform?

Beginners can keep their feet flat on the floor and lift one knee at a time to meet the elbow. This reduces the stability requirement compared to keeping both legs elevated.

What is the recommended set and rep range for core development?

Perform 3 to 4 sets of 15 to 20 controlled repetitions per side. Focus on a slow tempo and a brief pause at the point of maximum contraction for best results.

Sample sets & reps for Elbow to Knee

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

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