How to do the Elbow-to-knee
Elbow-to-knee is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Obliques.
Elbow-to-knee demonstration · © GymiaFit
Elbow-to-knee at a glance
- Primary muscles
- Abs
- Secondary muscles
- Obliques
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Elbow-to-knee step by step
- 1Start by lying flat on your back with your knees bent and feet flat on the ground.
- 2Place your hands behind your head with your elbows pointing outwards.
- 3Engage your abs and lift your upper body off the ground, bringing your right elbow towards your left knee.
- 4At the same time, bring your left knee towards your right elbow, creating a twisting motion.
- 5Pause for a moment at the top, then slowly lower your upper body and extend your legs back to the starting position.
- 6Repeat the movement, this time bringing your left elbow towards your right knee and your right knee towards your left elbow.
- 7Continue alternating sides for the desired number of repetitions.
Elbow-to-knee — questions
What muscles does the Elbow-to-knee work?
The Elbow-to-knee primarily targets the Abs. It also recruits the Obliques as secondary movers.
What equipment do I need for the Elbow-to-knee?
None — the Elbow-to-knee uses your bodyweight only, so it works at home with nothing but floor space.
Is the Elbow-to-knee suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Elbow-to-knee?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Elbow-to-knee demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.