Criss Cross Elbow To Knee

Muscles worked

Setup

1. Lie flat on your back on a mat with your lower back pressed firmly into the floor.
2. Place your fingertips lightly behind your head with your elbows flared out wide.
3. Lift your legs into a tabletop position with knees bent at 90 degrees and raise your shoulder blades slightly off the mat.

How to do it

1. Exhale as you rotate your torso to bring your right elbow toward your left knee while simultaneously extending your right leg straight out at a 45-degree angle.
2. Inhale as you transition back through the center, keeping your shoulder blades elevated off the floor.
3. Exhale and repeat the movement on the opposite side, bringing your left elbow toward your right knee while extending the left leg.
4. Maintain a steady, controlled tempo, alternating sides rhythmically without letting your feet touch the ground.

Form checklist

• Keep your lower back glued to the floor to protect the spine and isolate the abs.
• Rotate from your ribcage and core rather than pulling on your head or neck.
• Keep your elbows wide and out of your peripheral vision to ensure the obliques do the work.
• Fully extend the non-crunching leg to maximize tension in the lower abdominals and quads.

Pro tips

• Focus on bringing your shoulder toward the opposite knee, rather than just the elbow, to achieve a deeper oblique contraction.
• Point your toes and squeeze the quadriceps of the extended leg to maintain total lower body tension.

Make it harder

• Lower the extended leg until it is just a few inches above the floor to increase the lever length and core demand.
• Perform the movement in slow motion, holding the peak contraction for two seconds on each side.

Frequently asked

What muscles does the criss cross elbow to knee work?

The criss cross elbow to knee primarily targets the abs and obliques, and also works the glutes as secondary muscles.

What equipment do you need for the criss cross elbow to knee?

The criss cross elbow to knee requires no equipment — just your body weight.

Is the criss cross elbow to knee good for beginners?

Yes. The criss cross elbow to knee is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals