Elbow to Knee Sit-Up
Tone your core and obliques with the Elbow to Knee Sit-Up! A challenging exercise for a stronger, more defined midsection.
The Elbow to Knee Sit-Up is a compound exercise that mainly works the core. No equipment needed: it uses just your bodyweight.
Elbow to Knee Sit-Up Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Hip Flexor (iliopsoas); Deep Core (transverse abdominis)
Elbow to Knee Sit-Up Variations and Alternatives
How to do the Elbow to Knee Sit-Up
Start by lying on your back with your knees bent and feet flat on the ground. Place your hands lightly behind your head without interlocking your fingers. This is your starting position.
Engage your core muscles to lift your head, neck, and shoulder blades off the ground.
As you sit up, twist your torso to bring your left elbow towards your right knee, while also bringing the right knee towards your left elbow. Keep the other leg flat on the ground.
Pause for a moment as your elbow and knee meet in a controlled crunch movement.
Slowly reverse the movement to return to the starting position while keeping your abdominal muscles engaged.
Repeat the motion, now bringing your right elbow towards your left knee, and alternating sides for each rep.
Ensure that you are using your abs to initiate the movement and not pulling on your neck with your hands.
Continue alternating sides for the desired number of reps, typically 10-15 reps per side for 2-3 sets.
Note: Focus on form and quality of movement over speed or quantity. Ensure you don't hold your breath by breathing out as you crunch and in as you return to the starting position.
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Elbow to Knee Sit-Up FAQs
What muscles does the Elbow to Knee Sit-Up work?
The Elbow to Knee Sit-Up mainly works the core. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Elbow to Knee Sit-Up?
None. The Elbow to Knee Sit-Up is a bodyweight exercise, so you can do it anywhere.
Is the Elbow to Knee Sit-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Elbow to Knee Sit-Up variations and alternatives?
Similar exercises include the Three-Quarter Sit-Up, Alternating 45-Degree Backward-Lean Knee Raise, 90-Degree Single Knee Crunch and Ab Mat Sit-Up.
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