How to do an Elbow to Knee Crunch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 292,742
- Popularity Rank
- 385th
- Difficulty
- Beginner
- Abs Strength
- 89 mSCORE 33rd
- Equipment Required
- Bodyweight-only
Workouts with Elbow to Knee Crunch
Target muscles worked
Instructions for Proper Form
Elbow to Knee Crunch is a bodyweight core exercise that primarily targets the abdominals and obliques. By bringing your opposite elbow to your knee during a crunch, you add a rotational element to the movement, which helps engage your obliques for better core development. This variation offers more intensity and muscle activation compared to a standard crunch.
- Lie face up on the floor and bend your knees. Place one hand behind your head and set your feet flat on the floor.
- Engage your core to raise your shoulders off the ground and twist to one side such that your elbow arcs towards your opposite knee.
- Keep your core engaged and hold this position for a moment at the top of the movement.
- Maintain tension in your core as you slowly allow your torso to descend back into the starting position.
- Continue to reach for the same side for the duration of the exercise.
- Maintain good posture by keeping your core engaged for the duration of this exercise.
- You should feel this exercise in your abdominals and obliques.
Sets & Reps Calculator
Average Elbow to Knee Crunch standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
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- intermediate4sets8reps10reps
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Alternatives & Variations to Elbow to Knee Crunch
1. Crunches
94 mSCORESWAPPED 281 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
2. Ab Crunch Machine
96.1 mSCORESWAPPED 280 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
3. Oblique Crunch
86.7 mSCORESWAPPED 236 TIMESOblique Crunch is a variation on the more standard Crunch. Similar to Crunches, this is a bodyweight core exercise. By reaching across your torso, you can help isolate your obliques. This is a great exercise for anyone looking to specifically target their obliques.
4. Bicycle Crunch
91.8 mSCORESWAPPED 231 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
5. Leg Raise
96.5 mSCORESWAPPED 184 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
6. Plank
92.8 mSCORESWAPPED 178 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.