Kneeling Elbow Mobilisation

Muscles worked

Setup

1. Kneel on the floor facing a bench, ottoman, or stable elevated surface.
2. Place both elbows on the edge of the surface, spaced shoulder-width apart.
3. Bring your palms together in a prayer position and walk your knees back so your torso is angled toward the floor.
4. Position your knees directly under or slightly behind your hips.

How to do it

1. Inhale and brace your core, tucking your pelvis slightly to maintain a neutral lower back.
2. Exhale as you sink your chest toward the floor, allowing your head to drop between your upper arms.
3. While sinking, bend your elbows to bring your hands toward the back of your neck to deepen the stretch in the triceps and lats.
4. Hold the deep stretch for 2-3 seconds, then inhale as you slightly lift your chest to return to the starting tension.

Form checklist

• Keep your core tight to prevent your lower back from arching excessively.
• Ensure your elbows do not flare out to the sides; keep them tucked in line with your shoulders.
• Maintain a neutral neck by looking at the floor, not forward.
• Focus on the stretch felt in the armpits and the middle of the upper back.

Pro tips

• To maximize lat engagement, imagine pulling your shoulder blades down toward your hips as you sink your chest.
• Gently press your elbows into the bench to create a 'contract-relax' effect for deeper mobility.
• Squeeze your glutes throughout the movement to ensure the mobilization occurs in the thoracic spine rather than the lumbar spine.

Make it harder

• Hold a light dumbbell or a dowel between your hands to increase the leverage and stretch on the triceps.
• Perform the movement with your knees further back to increase the demand on your core and lats.

Frequently asked

What muscles does the kneeling elbow mobilisation work?

The kneeling elbow mobilisation primarily targets the abs, lats, obliques, and triceps, and also works the biceps, deltoids, erector spinae, and serratus anterior as secondary muscles.

What equipment do you need for the kneeling elbow mobilisation?

The kneeling elbow mobilisation requires no equipment — just your body weight.

Is the kneeling elbow mobilisation good for beginners?

Yes. The kneeling elbow mobilisation is a beginner-friendly movement and a strong foundation to build on.

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