Elbow to Knee
How to do the Elbow to Knee
- 1
Lie 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
Perform the motion by flexing the spine and rotating your torso to bring the left elbow to the right knee.
- 3
Return to the starting position and repeat the movement for the desired number of repetitions before switching sides.
How to program the Elbow to Knee
Sets and reps
As a compound movement, the Elbow to Knee responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Elbow to Knee is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Elbow to Knee work?
The Elbow to Knee primarily targets the Abdominals.
What equipment do I need for the Elbow to Knee?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Elbow to Knee should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
