Exercise guide
Elbow to Knee
The Elbow-to-Knee exercise is a cross-body crunch performed with one ankle resting over the opposite bent knee. The abdominals flex and rotate the torso as the opposite shoulder moves toward the raised leg. One side is completed before the setup is reversed.
Training context
Before adding the Elbow-to-Knee Crunch
The crossed-leg position should remain comfortable at the hip and knee. The hands support their own weight lightly rather than pulling the head forward.
The elbow does not need to physically touch the knee. The useful range ends when the shoulder has curled and rotated without neck strain.
Technique overview
Move the shoulder, not just the elbow
Lie back with one ankle crossed over the opposite knee. Curl the opposite shoulder upward and across while keeping the hands relaxed behind the head. Lower slowly until the shoulder blades return to the floor. Complete the set before switching the leg and rotation direction.
Treat this as an overview and use a range, pace, and setup you can control.