How to do the Elbow to Knee Crunch
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.
Perform the motion by flexing the spine and rotating your torso to bring the left elbow to the right knee.
Return to the starting position and repeat the movement for the desired number of repetitions before switching sides.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–15 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
The abs flex your spine and stop it from arching. Mix crunching moves (crunches, leg raises) with anti-extension work (planks, rollouts).
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