Lying Elbow To Knee
Lying Elbow To Knee trades complexity for a trunk that resists rather than folds, and it fits at the end of any workout.
How to do Lying Elbow To Knee
- Lie 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, extend your right leg straight out and lift it off the ground.
- Pause for a moment, then return to the starting position.
- Repeat the movement, this time bringing your left elbow towards your right knee and extending your left leg.
- Continue alternating sides for the desired number of repetitions.
Lying 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 Lying Elbow To Knee Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
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 Lying Elbow To Knee
Swap Lying Elbow To Knee For
Lying Elbow To Knee — Frequently Asked Questions
How do you do the Lying Elbow To Knee?
Lie 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 Lying Elbow To Knee work?
The Lying 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 Lying 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 Lying Elbow To Knee good for beginners?
Not usually. The Lying 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 Lying Elbow To Knee?
Try the Band Horizontal Pallof Press, Assisted Hanging Knee Raise With Throw Down or the Prone Twist On Stability Ball. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
