How to do a Standing Elbow to Knee Crunch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Standing Elbow to Knee Crunch
Workouts with Standing Elbow to Knee Crunch
Target muscles worked
Instructions for Proper Form
Standing 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.
- Stand with your feet close to shoulder-width apart and put your hands behind your head.
- Engage your core and shift your weight to one side.
- Raise one knee up as you bring the opposing elbow down to meet it at the center of your torso. Keep your hands behind your head throughout this motion.
- Maintain tension in your core as you reverse this motion.
- Repeat this action with the opposite limbs.
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Alternative Exercises to Standing Elbow to Knee Crunch
1. Crunches
94 mSCORESWAPPED 227 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.
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2. Bicycle Crunch
91.8 mSCORESWAPPED 165 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.
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3. Ab Crunch Machine
96.1 mSCORESWAPPED 140 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.
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4. Plank
92.8 mSCORESWAPPED 138 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.
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5. Leg Raise
96.5 mSCORESWAPPED 131 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.
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6. Russian Twist
96.2 mSCORESWAPPED 123 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.
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7. Dumbbell Side Bend
38.8 mSCORESWAPPED 101 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.
8. Flutter Kicks
88 mSCORESWAPPED 99 TIMESFlutter Kicks are a bodyweight core exercise that have you lay on a bench with your legs extended out over one end. This exercise is very similar to Scissor Kicks with the added benefit of having more room under your legs. This can give you a bit more range of motion as your leg descends.
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9. Sit Up
93.8 mSCORESWAPPED 98 TIMESSit Up is one of the most common exercises out there. It’s a bodyweight exercise that targets your core. Sit Ups are very similar to Crunches, however, rather than raising just your shoulder blades off the ground, you raise your entire upper body. This gives you a bit more range of motion than Crunches, however you’ll start to lose some tension in your core at the top of the movement.
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10. Alternating Heel Touch
78.2 mSCORESWAPPED 93 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.
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