Abs · Bodyweight
Elbow to Knee Crunch
The elbow to knee crunch is a dynamic bodyweight exercise that combines spinal flexion with torso rotation. It primarily targets the rectus abdominis and obliques, making it suitable for all fitness levels as part of a core workout.
- Muscles
- Abs
- Equipment
- Bodyweight
- Type
- Strength
- Animation
- Men
How to do it
- Lie on your back with your hands behind your head and knees bent.
- Lift your shoulders off the ground, engaging your core.
- Bring your right elbow toward your left knee while extending your right leg.
- Return to center, then bring your left elbow toward your right knee.
- Alternate sides in a controlled, bicycle-like motion.
Common mistakes
- Pulling on the back of your neck strains the cervical spine instead of engaging the abdominal muscles.
- Rushing through the repetitions relies on momentum rather than active muscle contraction.
- Focusing on touching the elbow to the knee by collapsing the shoulders prevents proper rotation through the thoracic spine.
- Arching the lower back off the floor shifts tension away from the core and strains the lumbar region.
Tips
- Focus on driving your shoulder toward the opposite knee rather than just swinging your elbow forward.
- Keep your lower back pressed firmly against the floor throughout the entire movement.
- Exhale fully at the peak of the twist and hold the contraction for one second.
Sets and reps
Perform 3 to 4 sets of 15 to 25 repetitions per side, resting 45 to 60 seconds between sets to build core strength and muscular endurance.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is this exercise safe if you have lower back pain?
If you experience back pain, stop the exercise and consult a specialist, as combining spinal flexion with rotation can irritate existing lower back issues.
What is an effective alternative if this move feels too difficult?
The dead bug or a standard plank are great low-impact alternatives that build core stability without rotational strain.
