Elbow to Knee

Strengthen your core with the Elbow to Knee exercise. This dynamic plank variation targets your obliques and rectus abdominis, improving stability and

IntermediateWaist Body weight

Movement: Compound
Force: Pull
Per set: 50s
Rest: 30s

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Variations of Elbow to Knee

Compound

Lying Elbow to Knee

Waist · Obliques · Body weight

Intermediate

Compound

Hanging Knees to Elbows

Waist · Iliopsoas · Body weight

Advanced

Compound

Elbow to Knee Sit up

Waist · Body weight

Intermediate

Description

A core exercise that involves bringing the knee towards the elbow while maintaining a plank position.

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How to do Elbow to Knee

01
Setup
Begin in a high plank position with your hands directly under your shoulders, fingers spread, and your body forming a straight line from head to heels.
02
Setup
Engage your core muscles by drawing your navel towards your spine, ensuring your hips are stable and neither sagging nor lifted too high.
03
Exhale as you smoothly draw your right knee towards your right elbow, actively crunching your right oblique muscles.
04
Inhale as you slowly extend your right leg back to the initial high plank position, maintaining control and core tension throughout the movement.
05
Alternate sides, drawing your left knee towards your left elbow, then returning to the plank position to complete one repetition.

Tips

Maintain a stable plank: Focus on keeping your hips level and still throughout the movement to maximize core engagement and prevent unnecessary rocking.
Control the movement: Avoid rushing each repetition; perform the exercise slowly and with deliberate control to fully engage your targeted core muscles.
Breathe effectively: Exhale forcefully as you bring your knee in towards your elbow to help engage your deep core muscles, and inhale as you extend back to the plank.
Focus on oblique crunch: Really concentrate on feeling your obliques contract as you bring your knee towards your elbow, aiming for a deep, controlled crunch.

Common mistakes

Allowing your hips to sag towards the floor reduces core engagement; keep your body in a straight line from head to heels by actively squeezing your glutes and engaging your core.
Rushing the movement diminishes muscle activation; slow down and focus on controlled, deliberate movements to maximize core work and stability.
Excessive twisting of the torso reduces stability and effectiveness; keep your shoulders and hips as square as possible to the floor, only allowing the knee to come towards the elbow.

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Questions

Is Elbow to Knee good for beginners?

Elbow to Knee is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Elbow to Knee?

You need Body weight to perform Elbow to Knee. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Elbow to Knee?

Maintain a stable plank: Focus on keeping your hips level and still throughout the movement to maximize core engagement and prevent unnecessary rocking. Control the movement: Avoid rushing each repetition; perform the exercise slowly and with deliberate control to fully engage your targeted core muscles. Breathe effectively: Exhale forcefully as you bring your knee in towards your elbow to help engage your deep core muscles, and inhale as you extend back to the plank. Focus on oblique crunch: Really concentrate on feeling your obliques contract as you bring your knee towards your elbow, aiming for a deep, controlled crunch.

What are common mistakes when doing Elbow to Knee?

Allowing your hips to sag towards the floor reduces core engagement; keep your body in a straight line from head to heels by actively squeezing your glutes and engaging your core. Rushing the movement diminishes muscle activation; slow down and focus on controlled, deliberate movements to maximize core work and stability. Excessive twisting of the torso reduces stability and effectiveness; keep your shoulders and hips as square as possible to the floor, only allowing the knee to come towards the elbow.