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Elbow-to-Knee Crunch
PullCompoundBodyweightBeginner
Muscles worked
Front
Abdominals
Instructions
- 1Lie 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.
- 2Perform the motion by flexing the spine and rotating your torso to bring the left elbow to the right knee.
- 3Return to the starting position and repeat the movement for the desired number of repetitions before switching sides.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Elbow-to-Knee Crunch
The elbow-to-knee crunch combines trunk flexion and rotation in a single movement, simultaneously working the rectus abdominis and obliques for a more complete ab workout than a straight crunch. Lying on the floor with one leg crossed over the other knee, you rotate the torso to bring the opposite elbow toward the knee, an accessible exercise for effectively targeting the entire ab region.
check_circleBenefits
- check_circleSimultaneously works the rectus abdominis and obliques
- check_circleMore complete ab work than a straight crunch
- check_circleAccessible with no equipment
lightbulbExecution tips
- lightbulbRotate the torso rather than just bending the elbow
- lightbulbKeep the shoulder blades off the floor throughout
- lightbulbAlternate sides at a steady, controlled pace
warningCommon mistakes
- warningPulling on the neck with the hand instead of rotating the trunk
- warningToo fast a movement that neglects the contraction
- warningRange too short, limiting oblique work
helpFrequently asked questions
Does this exercise target the rectus or obliques more?expand_more
Both, in balanced proportions thanks to the combination of flexion and rotation.
How many reps per side?expand_more
Between 12 and 20 reps per side is a good starting point.
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