PlanWorkouts

Exercise 2312 · REF AQIhRjM

Lying Elbow To Knee exercise animation

Lying Elbow To Knee

Category
Waist
Equipment
Body Weight
Target
Abs

Bringing the elbow to the opposite knee while lying down trains rotation and hip flexion together, similar to a bicycle crunch but performed at a slower, more controlled pace. The slower tempo is what makes it worth doing — rushing through turns it into momentum instead of muscle work.

How to Do the Lying Elbow To Knee

  1. Lie flat on your back with your knees bent and feet flat on the ground.
  2. Place your hands behind your head with your elbows pointing outwards.
  3. Engage your abs and lift your upper body off the ground, bringing your right elbow towards your left knee.
  4. At the same time, extend your right leg straight out and lift it off the ground.
  5. Pause for a moment, then return to the starting position.
  6. Repeat the movement, this time bringing your left elbow towards your right knee and extending your left leg.
  7. Continue alternating sides for the desired number of repetitions.

Muscles Worked

The Lying Elbow To Knee primarily targets the Abs, with Hip Flexors as the primary synergist muscle group, along with the Lower Back.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Lying Elbow To Knee work?
The Lying Elbow To Knee primarily targets the abs, with the hip flexors and lower back assisting.
What equipment do I need for the Lying Elbow To Knee?
The Lying Elbow To Knee is done with no equipment — just body weight.
What's a good alternative to the Lying Elbow To Knee?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.