What muscles does the Lying Elbow to Knee exercise work?

The Lying Elbow to Knee mainly targets the oblique muscles, helping to develop side core strength and definition. It also engages the upper and lower abdominals as secondary muscles, contributing to overall core stability.

Do I need any equipment for the Lying Elbow to Knee exercise?

No equipment is required for this move it’s a bodyweight exercise you can do anywhere with enough floor space. A yoga mat is optional for added comfort and support for your lower back.

Is the Lying Elbow to Knee suitable for beginners?

Yes, this exercise can be beginner-friendly when performed slowly with controlled movements. Beginners should focus on maintaining proper form rather than speed, and can keep their feet slightly closer to the floor if full knee lifts feel challenging.

What are common mistakes to avoid with the Lying Elbow to Knee?

A common mistake is pulling on the neck with your hands, which can strain the cervical spine. Avoid using momentum focus on twisting from the torso and engaging your obliques, while keeping your elbows wide and shoulders lifted.

How many sets and reps should I do for Lying Elbow to Knee?

A good starting point for most people is 2–3 sets of 10–15 repetitions per side. Advanced users can increase the repetitions or perform the exercise for timed intervals, such as 30–45 seconds per side, to build endurance.

What are the main benefits of the Lying Elbow to Knee exercise?

This exercise strengthens the obliques and entire core while improving rotational stability and coordination. It’s also low-impact and versatile, making it an excellent addition to home workouts or ab training routines.

Are there any variations or modifications for the Lying Elbow to Knee?

Yes, you can make it easier by keeping one foot on the floor while lifting the opposite knee. For more challenge, perform the movement with both legs lifted in a tabletop position or add a pause when elbow and knee meet to increase time under tension.

Lying Elbow to Knee

Target Muscles

Primary:

Obliques

Secondary:

Upper Abs

Lower Abs

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie on your back with knees bent, feet flat, and hands lightly behind your head. Lift your left knee toward your chest while twisting your torso to bring your right elbow toward the knee, engaging your obliques then return to start and alternate sides. Keep your elbows wide and avoid pulling on your neck throughout the movement.

Step-by-Step Instructions

Lie flat on your back on the floor or a mat with your knees bent and feet flat on the ground.
Place your hands lightly behind your head, ensuring your elbows are pointing outward. Avoid pulling on your neck.
Lift your left leg off the ground and bring your left knee toward your chest. Simultaneously, lift your upper body slightly off the ground and twist your torso to bring your right elbow toward your left knee.
Contract your abdominal muscles as you perform the movement, focusing on engaging your obliques.
Slowly return to the starting position by lowering your upper body and left leg back to the ground.
Repeat the movement on the opposite side by bringing your right knee toward your chest and twisting your torso to bring your left elbow toward your right knee.
Continue alternating sides for the desired number of repetitions or time.

Explore more obliques exercises or bodyweight exercises in our exercise library.

Alternative Exercises

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Obliques

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Obliques

Upper Abs

Bodyweight

Dumbbell Side Bend

Obliques

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Kettlebell Advanced Windmill

Obliques

Kettlebell

Frequently Asked Questions

What muscles does the Lying Elbow to Knee exercise work?: The Lying Elbow to Knee mainly targets the oblique muscles, helping to develop side core strength and definition. It also engages the upper and lower abdominals as secondary muscles, contributing to overall core stability.
Do I need any equipment for the Lying Elbow to Knee exercise?: No equipment is required for this move it’s a bodyweight exercise you can do anywhere with enough floor space. A yoga mat is optional for added comfort and support for your lower back.
Is the Lying Elbow to Knee suitable for beginners?: Yes, this exercise can be beginner-friendly when performed slowly with controlled movements. Beginners should focus on maintaining proper form rather than speed, and can keep their feet slightly closer to the floor if full knee lifts feel challenging.
What are common mistakes to avoid with the Lying Elbow to Knee?: A common mistake is pulling on the neck with your hands, which can strain the cervical spine. Avoid using momentum focus on twisting from the torso and engaging your obliques, while keeping your elbows wide and shoulders lifted.
How many sets and reps should I do for Lying Elbow to Knee?: A good starting point for most people is 2–3 sets of 10–15 repetitions per side. Advanced users can increase the repetitions or perform the exercise for timed intervals, such as 30–45 seconds per side, to build endurance.
What are the main benefits of the Lying Elbow to Knee exercise?: This exercise strengthens the obliques and entire core while improving rotational stability and coordination. It’s also low-impact and versatile, making it an excellent addition to home workouts or ab training routines.
Are there any variations or modifications for the Lying Elbow to Knee?: Yes, you can make it easier by keeping one foot on the floor while lifting the opposite knee. For more challenge, perform the movement with both legs lifted in a tabletop position or add a pause when elbow and knee meet to increase time under tension.