Elbow to Knee
The Elbow to Knee targets the Abdominals and suits beginner-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.
How to Elbow to Knee
- 1
Lie on the floor, crossing your right leg across your bent left knee. Clasp your hands behind your head, beginning with your shoulder blades on the ground. This will be your starting position.
- 2
Perform the motion by flexing the spine and rotating your torso to bring the left elbow to the right knee.
- 3
Return to the starting position and repeat the movement for the desired number of repetitions before switching sides.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Elbow to Knee work?
The Elbow to Knee primarily targets the Abdominals. It's an effective compound exercise for building abdominals strength.
Is the Elbow to Knee good for beginners?
Yes, the Elbow to Knee is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Elbow to Knee?
You need no equipment — just your bodyweight to perform the Elbow to Knee. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.