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Last updated February 2, 2026
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abs
Elbow-To-Knee
Basic crunch variation. Bring elbow toward opposite knee to engage obliques.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
side abs / obliques
Secondary
abs
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Alternate
Posture
Lying
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie flat on your back on a mat or the floor with your arms extended above your head.
- Bend your knees and place your feet flat on the ground, hip-width apart.
- Step 2Engage Your Core
- Tighten your abdominal muscles to stabilize your spine.
- Keep your lower back pressed against the mat to avoid arching.
- Step 3Position Your Arms
- Extend your arms straight above your head, keeping them close to your ears.
- Your palms can be facing each other or the ceiling.
- Step 4Lift Your Shoulders
- Engage your core and lift your shoulders off the ground.
- At the same time, bring your right elbow towards your left knee.
- Step 5Switch Sides
- Lower your shoulders back to the mat while extending your right arm and leg.
- Then, lift your shoulders again, bringing your left elbow towards your right knee.
- Step 6Repeat
- Continue alternating sides in a controlled manner.
- Focus on using your core to lift rather than pulling with your arms.
- Step 7Finish the Exercise
- After completing your desired number of repetitions, lower your shoulders back to the mat.
- Take a moment to relax and breathe before getting up.