How to do an Elbow to Knee Crunch
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About 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.
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Alternative Exercises to Elbow to Knee Crunch
1. Ab Crunch Machine
96.1 mSCORESWAPPED 422 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
2. Crunches
94 mSCORESWAPPED 345 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.
- Beginner
- Abs
3. Bicycle Crunch
91.8 mSCORESWAPPED 246 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.
- Beginner
- Abs
4. Oblique Crunch
86.7 mSCORESWAPPED 212 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.
- Beginner
- Abs
5. Leg Raise
96.5 mSCORESWAPPED 208 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.
- Beginner
- Abs
6. Plank
92.8 mSCORESWAPPED 194 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.
- Beginner
- Abs
7. Russian Twist
96.2 mSCORESWAPPED 183 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
- Beginner
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8. Alternating Heel Touch
78.2 mSCORESWAPPED 154 TIMESAlternating Heel Touch is a bodyweight, core exercise that involves laying on the ground and reaching towards your heel on either side. By raising your shoulder blades off the ground, you’re already engaging your core, while reaching towards either side helps to engage your obliques.
- Beginner
- Abs
9. Standing Elbow to Knee Crunch
43.5 mSCORESWAPPED 146 TIMESStanding Elbow to Knee Crunch is an isolation exercise that targets the core. By performing this movement from a standing position, you add a functional element, requiring balance and coordination. This exercise can also help improve stability and mobility in your hips and lower body. It's an excellent addition to any core routine for enhancing muscle activation and functional strength.
- Beginner
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10. Dumbbell Side Bend
38.8 mSCORESWAPPED 138 TIMESDumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.