Quick Answer
Elbow-to-Knee Crunch is a beginner strength exercise that targets your abdominals and obliques. It uses only your bodyweight. Lie flat on back, knees bent, feet flat.
Video Tutorial
How to Perform the Elbow-to-Knee Crunch
- 1
Lie flat on back, knees bent, feet flat.
- 2
Hands lightly behind head, elbows wide.
- 3
Engage core. Exhale, lift shoulders off floor.
- 4
Simultaneously twist torso, bringing one elbow (e.g., right) towards opposite knee (left).
- 5
Optional: Lift opposite knee towards elbow.
- 6
Focus on oblique contraction.
- 7
Inhale, slowly lower back to start.
- 8
Repeat on other side. Continue alternating.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Elbow-to-Knee Crunch isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Elbow-to-Knee Crunch work?
The Elbow-to-Knee Crunch primarily works your abdominals and obliques. Secondary muscles include the hip flexors.
What equipment do I need for the Elbow-to-Knee Crunch?
The Elbow-to-Knee Crunch needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Elbow-to-Knee Crunch suitable for beginners?
Yes. The Elbow-to-Knee Crunch is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Elbow-to-Knee Crunch should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Elbow-to-Knee Crunch every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and obliques more frequently, alternate harder and easier variations and keep overall weekly volume moderate.