Elbow-to-knee
The point of Elbow-to-knee is midsection control under load; pure bodyweight leverage is how it gets there.
How to do Elbow-to-knee
- Start by lying flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engage your abs and lift your upper body off the ground, bringing your right elbow towards your left knee.
- At the same time, bring your left knee towards your right elbow, creating a twisting motion.
- Pause for a moment at the top, then slowly lower your upper body and extend your legs back to the starting position.
- Repeat the movement, this time bringing your left elbow towards your right knee and your right knee towards your left elbow.
- Continue alternating sides for the desired number of repetitions.
Elbow-to-knee Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Hold the end position for a beat once reps come easily.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Change leverage or elevation before you add load.
Common Elbow-to-knee Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Grinding heavy singles when the plan called for quality reps
Hold the prescribed effort so the rest of the week stays trainable.
Easier and Harder Than Elbow-to-knee
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Elbow-to-knee — Frequently Asked Questions
How do you do the Elbow-to-knee?
Start by lying flat on your back with your knees bent and feet flat on the ground. Place your hands behind your head with your elbows pointing outwards. Engage your abs and lift your upper body off the ground, bringing your right elbow towards your left knee. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Elbow-to-knee work?
The Elbow-to-knee primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Elbow-to-knee should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Elbow-to-knee good for beginners?
Not usually. The Elbow-to-knee is an advanced movement that assumes existing strength and joint control. Build up through easier core progressions first, then add this once the basics feel comfortable.
What can I do instead of the Elbow-to-knee?
Try the Kettlebell Figure 8, Lever Seated Crunch or the Band Horizontal Pallof Press. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
