Elbow to Knee

Elbow to Knee is a beginner-level compound in the strength category that primarily works the abs. It is performed with bodyweight.

How to do it

1. 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.
2. 2Perform the motion by flexing the spine and rotating your torso to bring the left elbow to the right knee.
3. 3Return to the starting position and repeat the movement for the desired number of repetitions before switching sides.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.