Exercise guide
Elbow To Knee
- Beginner
- Compound
- Rep-based
- Waist
The Elbow to Knee is a functional standing core exercise that targets the obliques and rectus abdominis while improving balance and hip mobility. It integrates the lower body and core through a cross-body crunching motion that engages the hip flexors and stabilizers.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and maintain a tall, upright posture.
- Place your fingertips lightly behind your ears with your elbows flared out wide to the sides.
- Engage your core and shift your weight slightly onto your left leg to prepare for movement.
How to do it
- Exhale as you lift your right knee toward your chest while simultaneously rotating your torso to bring your left elbow toward the rising knee.
- Crunch your midsection to bring the elbow and knee together near the midline of your body.
- Inhale as you slowly return to the starting standing position with control.
- Repeat the movement on the opposite side, alternating legs and elbows for each repetition.
Form checklist
- Rotate from the torso rather than just pulling your elbow forward.
- Keep your chest open and avoid pulling on the back of your head or neck.
- Maintain a slight bend in the standing leg to help with balance and stability.
- Ensure the knee comes up high enough to meet the elbow at waist level or higher.
Pro tips
- Focus on the 'mind-muscle connection' by imagining you are wringing out your midsection like a towel during the rotation.
- Pause for one second at the peak of the contraction when the elbow and knee meet to maximize oblique activation.
Make it harder
- Perform the movement with a slower 3-second eccentric (lowering) phase to increase time under tension.
- Add a small hop as you switch sides to increase the heart rate and turn it into a more explosive, plyometric movement.
Frequently asked
- What muscles does the elbow to knee work?
- The elbow to knee primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the elbow to knee?
- The elbow to knee requires no equipment — just your body weight.
- Is the elbow to knee good for beginners?
- Yes. The elbow to knee is a beginner-friendly movement and a strong foundation to build on.