Lying Elbow To Knee
beginner strength exercise · body weight · targets abs
- Body part
- waist
- Primary target
- abs
- Equipment
- body weight
- Difficulty
- beginner
The lying elbow to knee is a basic oblique exercise performed lying on the back with hands behind the head, then bringing one elbow toward the opposite knee in a cross-body crunch motion. The exercise targets the obliques through the diagonal motion, producing direct lateral abdominal work. This is one of the most accessible oblique exercises in any program. Similar to the bicycle crunch but performed with one rep at a time rather than continuous alternation, lying elbow-to-knee provides focused oblique work suitable for beginners or as accessory work for experienced trainees. Where this earns its place is as foundational oblique work in core programs. Combined with planks and front-ab exercises, lying elbow-to-knee contributes to comprehensive core training.
Why train the Lying Elbow To Knee?
- Targets obliques through cross-body crunch pattern.
- Accessible to all fitness levels.
- Useful as accessory work in core training.
- Combines slight rotation with crunch for engaging stimulus.
- Costs nothing and requires no equipment.
- Pairs naturally with planks for compound core work.
How to do the Lying Elbow To Knee: step by step
- 1Lie flat on your back with your knees bent and feet flat on the ground.
- 2Place your hands behind your head with your elbows pointing outwards.
- 3Engage your abs and lift your upper body off the ground, bringing your right elbow towards your left knee.
- 4At the same time, extend your right leg straight out and lift it off the ground.
- 5Pause for a moment, then return to the starting position.
- 6Repeat the movement, this time bringing your left elbow towards your right knee and extending your left leg.
- 7Continue alternating sides for the desired number of repetitions.
Muscles worked
Primary
abs
Secondary
hip flexors, lower back
Common mistakes to avoid
Pulling on the neck
Hands behind head are a guide. Let the obliques do the work.
Bouncing through reps
Slow controlled motion drives engagement.
Cutting range
Bring elbow and knee close together. Partial reps reduce stimulus.
Letting lower back arch off floor
Press lower back into floor throughout.
Skipping the second side
Always do both sides equally.
Easier and harder variations
Easier
Reduce range or shorter sets.
Harder
Slow tempo (3 seconds per rep). Or hold contracted position 1-2 seconds. Or add ankle weights.
Alternative exercises
Bicycle crunch
Continuous alternating version.
Russian twist
Different rotational core work.
Side plank
Isometric oblique work.
How to program the Lying Elbow To Knee into your training
Sets and reps: 3 sets of 12-20 reps per side. Frequency: 3-4 times per week. In core sessions: as accessory work after main exercises.
Recovery and frequency
Minimal recovery cost. Daily training tolerable.
Frequently asked questions
How many reps?
12-20 per side.
How often?
3-4 times per week.
Will this build obliques?
Foundationally. For visible obliques, combine with body fat reduction.
Lying vs standing oblique work?
Different positions; both useful. Lying isolates abs more; standing engages legs and stabilizers.
Should I add weight?
Eventually, yes for serious oblique development.
Is this for beginners?
Yes — accessible introduction to oblique training.
Useful tools for this exercise
Build a workout with the Lying Elbow To Knee
Puna gives you guided bodyweight workouts you can do anywhere — no equipment, no gym, just structured progressions that build real strength.
