Double-Knee Squat to Elbow
Squat & twist for a full-body burn! This exercise targets legs, core, and obliques for strength and flexibility.
The Double-Knee Squat to Elbow is a compound exercise that mainly works the quads and core, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Double-Knee Squat to Elbow Muscles Worked
Primary
Quads (quadriceps femoris); Obliques
Secondary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Double-Knee Squat to Elbow Variations and Alternatives
How to do the Double-Knee Squat to Elbow
Stand with your feet shoulder-width apart and your hands clasped together in front of your chest.
Perform a squat by pushing your hips back and bending your knees. Maintain a straight back and keep your chest up.
As you ascend from the squat, lift your right knee toward your left elbow, attempting to touch, while twisting your torso to engage the obliques.
Return to the standing position, then immediately perform another squat.
As you ascend from the second squat, lift your left knee toward your right elbow, repeating the twisting motion.
Alternate sides after each squat for the desired number of repetitions.
Ensure to perform the exercise with controlled movements to maximize muscle engagement and prevent injury.
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Double-Knee Squat to Elbow FAQs
What muscles does the Double-Knee Squat to Elbow work?
The Double-Knee Squat to Elbow mainly works the quads and core, with help from the glutes & hips. The main muscles are the quadriceps femoris and obliques.
What equipment do you need for the Double-Knee Squat to Elbow?
None. The Double-Knee Squat to Elbow is a bodyweight exercise, so you can do it anywhere.
Is the Double-Knee Squat to Elbow a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Double-Knee Squat to Elbow go on?
It belongs on leg day in a push/pull/legs routine.
What are some Double-Knee Squat to Elbow variations and alternatives?
Similar exercises include the Bodyweight Wood Chop Squat, Double-Knee Thrust Swipe, Double Hip Rotation Cross-Knee Drive and Elbow Double-Knee Pull-Up.
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