Lying Elbow To Knee

Muscles worked

Setup

1. Lie flat on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
2. Place your fingertips lightly behind your ears, keeping your elbows flared out wide.
3. Engage your core by pressing your lower back firmly into the floor to eliminate any arch.

How to do it

1. Exhale as you lift your head and shoulders off the mat, rotating your torso to bring your right elbow toward your left knee.
2. Simultaneously lift your left knee toward your chest, meeting the elbow at the midline of your body.
3. Inhale as you slowly lower your head, shoulders, and foot back to the starting position with control.
4. Repeat the movement on the opposite side, alternating sides for each repetition at a steady, controlled tempo.

Form checklist

• Keep your lower back pressed into the mat throughout the entire movement.
• Lead the rotation with your shoulder rather than just pulling your elbow forward.
• Avoid pulling on your head or neck; use your abdominal strength to lift your torso.
• Keep your elbows wide to ensure the obliques are doing the work of the rotation.

Pro tips

• Focus on the 'crunch and twist' sensation in your obliques, visualizing your ribcage moving toward the opposite hip.
• Pause for a split second at the peak of the contraction to maximize muscle fiber recruitment in the deep core.

Make it harder

• Keep both feet off the ground in a 'tabletop' position throughout the entire set to increase tension.
• Extend the non-working leg straight out just above the floor as you crunch toward the opposite side.

Frequently asked

What muscles does the lying elbow to knee work?

The lying elbow to knee primarily targets the abs and obliques, and also works the erector spinae and hip flexors as secondary muscles.

What equipment do you need for the lying elbow to knee?

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

Is the lying elbow to knee good for beginners?

Yes. The lying 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