Elbow to Knee
Elbow to Knee is a strength – diagonal flexion with a fixed leg exercise involving Internal and external obliques. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Internal and external obliques
- Secondary muscles
- Rectus abdominis, Transversus abdominis
- Exercise type
- Strength – diagonal flexion with a fixed leg
Exercise technique
- Lie down
Lie on your back, bend one knee and plant that foot.
- Cross
Place the other ankle over the bent knee.
- Hands
Hold your hands lightly beside your head.
- Curl
Raise the shoulder on the planted-leg side toward the crossed knee.
- Rotate
Turn your ribs while keeping your neck aligned with your shoulder.
- Lower
Slowly return your shoulder blades to the mat.
- Switch sides
Finish one side, then change the crossed leg.
Key technique points
- Keep the crossed knee at a comfortable angle.
- Direct your shoulder toward the knee.
- Do not pull your head with your fingers.
- Keep your supporting foot stable.
- Maintain pelvic contact with the mat.
- Exhale as you curl.
Common mistakes
Forcing the knee outward
Do not press the crossed hip beyond comfortable external rotation.
Only reaching with the elbow
Do not omit shoulder and rib rotation.
Rotating through the neck
Do not turn your head toward the opposite knee instead of your torso.
Lifting the hips
Do not push through your supporting foot and lift your pelvis off the mat.
Closing the elbows
Do not squeeze your head forward with your hands.
Dropping back hard
Do not slam your upper back onto the mat on the descent.
Frequently asked questions
Elbow to Knee: why is “Forcing the knee outward” a mistake?
Do not press the crossed hip beyond comfortable external rotation.
Elbow to Knee: why is “Only reaching with the elbow” a mistake?
Do not omit shoulder and rib rotation.
Elbow to Knee: why is “Rotating through the neck” a mistake?
Do not turn your head toward the opposite knee instead of your torso.
Elbow to Knee: why is “Lifting the hips” a mistake?
Do not push through your supporting foot and lift your pelvis off the mat.
Elbow to Knee: why is “Closing the elbows” a mistake?
Do not squeeze your head forward with your hands.
Elbow to Knee: why is “Dropping back hard” a mistake?
Do not slam your upper back onto the mat on the descent.
What should I focus on when doing Elbow to Knee?
Keep the crossed knee at a comfortable angle. Direct your shoulder toward the knee. Do not pull your head with your fingers. Keep your supporting foot stable. Maintain pelvic contact with the mat. Exhale as you curl.
Related exercises
- Band Pallof Press
- Bicycle Crunch
- High-to-low Cable Woodchop
- Short-lever Copenhagen Plank
- Alternate Heel Touchers
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.