What muscles do Elbow-to-Knee Crunches work?

Elbow-to-Knee Crunches primarily target your obliques and upper abdominal muscles, with secondary engagement of the lower abs. This twisting motion helps build core strength, improve stability, and define the waistline.

Do I need any equipment for Elbow-to-Knee Crunches?

No equipment is needed since they are a bodyweight exercise. You can perform them on a mat for comfort, and if desired, add a light medicine ball for extra resistance.

Are Elbow-to-Knee Crunches good for beginners?

Yes, beginners can perform this exercise by focusing on slow, controlled movements and keeping their lower back pressed into the floor. If needed, reduce the range of motion to make it easier while still engaging the core.

What are common mistakes to avoid during Elbow-to-Knee Crunches?

Avoid pulling on your neck, using momentum instead of muscle control, and letting your lower back lift off the floor. Keep your core tight and move through the abs and obliques rather than swinging your legs or torso.

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

Aim for 2–3 sets of 12–20 reps per side, depending on your fitness level. Beginners can start with fewer reps and gradually increase as core strength improves.

Are Elbow-to-Knee Crunches safe for people with lower back pain?

They can be safe if done correctly, but individuals with lower back issues should consult a physician first. Keep your lower back pressed into the mat and avoid jerky movements to reduce strain.

What are some variations of Elbow-to-Knee Crunches?

Advanced variations include performing them with ankle weights, holding a light weight behind your head, or using a stability ball for added challenge. Beginners can modify by keeping both feet on the floor and twisting the upper body only.

Elbow-to-Knee Crunch

Target Muscles

Primary:

Obliques

Upper Abs

Secondary:

Lower Abs

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie on your back with hands lightly behind your head, knees bent, and feet lifted so your lower legs are parallel to the floor. Crunch up, bringing your right elbow toward your left knee while extending your right leg, then switch sides and repeat. Keep your core engaged and avoid pulling on your neck throughout the movement.

Step-by-Step Instructions

Lie flat on your back on a mat with your hands placed lightly behind your head. Avoid pulling on your neck.
Bend your knees and lift your feet off the ground so your thighs are perpendicular to the floor and your lower legs are parallel to the floor.
Engage your core by tightening your abdominal muscles.
Lift your upper body off the mat slightly, bringing your right elbow towards your left knee while simultaneously extending your right leg outward.
Return to the starting position by lowering your upper body and bringing your right leg back to the bent position.
Repeat the movement on the opposite side by bringing your left elbow towards your right knee while extending your left leg outward.
Continue alternating sides in a controlled manner for the desired number of repetitions.

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

Alternative Exercises

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Obliques

Upper Abs

Bodyweight

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Obliques

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Obliques

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Landmine 180

Obliques

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Frequently Asked Questions

What muscles do Elbow-to-Knee Crunches work?: Elbow-to-Knee Crunches primarily target your obliques and upper abdominal muscles, with secondary engagement of the lower abs. This twisting motion helps build core strength, improve stability, and define the waistline.
Do I need any equipment for Elbow-to-Knee Crunches?: No equipment is needed since they are a bodyweight exercise. You can perform them on a mat for comfort, and if desired, add a light medicine ball for extra resistance.
Are Elbow-to-Knee Crunches good for beginners?: Yes, beginners can perform this exercise by focusing on slow, controlled movements and keeping their lower back pressed into the floor. If needed, reduce the range of motion to make it easier while still engaging the core.
What are common mistakes to avoid during Elbow-to-Knee Crunches?: Avoid pulling on your neck, using momentum instead of muscle control, and letting your lower back lift off the floor. Keep your core tight and move through the abs and obliques rather than swinging your legs or torso.
How many reps and sets should I do for Elbow-to-Knee Crunches?: Aim for 2–3 sets of 12–20 reps per side, depending on your fitness level. Beginners can start with fewer reps and gradually increase as core strength improves.
Are Elbow-to-Knee Crunches safe for people with lower back pain?: They can be safe if done correctly, but individuals with lower back issues should consult a physician first. Keep your lower back pressed into the mat and avoid jerky movements to reduce strain.
What are some variations of Elbow-to-Knee Crunches?: Advanced variations include performing them with ankle weights, holding a light weight behind your head, or using a stability ball for added challenge. Beginners can modify by keeping both feet on the floor and twisting the upper body only.