Ear To Knee Side Bend

Muscles worked

Setup

1. Stand upright with your feet shoulder-width apart and a slight bend in your knees.
2. Place your right hand lightly behind your head with the elbow flared out to the side.
3. Let your left arm hang naturally at your side or place your left hand on your hip for stability.
4. Engage your core and maintain a neutral spine with your gaze forward.

How to do it

1. Exhale as you slowly bend your torso directly to the right, aiming to bring your right ear and elbow toward your right hip.
2. Contract your right obliques forcefully at the bottom of the movement, feeling the 'pinch' in your side.
3. Inhale as you slowly return to the starting upright position using a controlled 2-second tempo.
4. Perform all prescribed repetitions on one side before switching to the other side.

Form checklist

• Keep your chest open and avoid leaning forward or rounding your shoulders.
• Ensure the movement is strictly lateral, as if you are moving between two panes of glass.
• Keep your hips and pelvis stationary; do not let them shift to the opposite side as you bend.
• Avoid pulling on your neck with your hand; the hand should only rest lightly behind the ear.

Pro tips

• Focus on the mind-muscle connection by imagining you are trying to touch your bottom rib to your hip bone.
• Pause for one second at the peak of the contraction to maximize muscle fiber recruitment in the obliques.

Make it harder

• Perform the movement with both hands behind your head to increase the weight of the lever arm.
• Slow the eccentric (upward) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the ear to knee side bend work?

The ear to knee side bend primarily targets the obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the ear to knee side bend?

The ear to knee side bend requires no equipment — just your body weight.

Is the ear to knee side bend good for beginners?

Yes. The ear to knee side bend 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 Degree Side BendIntermediate · obliques