How to do a standing knee to elbow
The standing knee to elbow is a standing core move where you bring one knee up to meet the opposite elbow, then switch sides. It works your obliques and hip flexors and gently raises your heart rate.
- Core
- No equipment
- 16 reps
standing cross crunch, standing crunch, standing oblique crunch
How to do it
- Stand tall with your feet hip-width apart.
- Place your hands lightly behind your head with your elbows wide.
- Lift your right knee across your body as you rotate your left elbow down toward it.
- Return to standing tall with your elbows wide again.
- Repeat with the left knee to the right elbow and keep alternating.
Form cues
- Hands behind your head, elbows wide
- Bring your elbow to the opposite knee
- Crunch your ribs toward your hip
Muscles worked
Main: obliques, core, hip flexors
Also: quads, heart and lungs
Common mistakes
- Pulling on the head with the hands. Fix: Keep your fingertips light on your head and let your trunk do the turning.
- Bending far forward at the hips. Fix: Lift the knee higher so the elbow does not have to reach low.
- Moving only the arm, not the trunk. Fix: Rotate your chest and crunch your side so your ribs come toward the knee.
Make it easier: Standing knee to hand
Lift each knee and tap it with the opposite hand, at a slow pace.
Make it harder: Fast knee to elbow
Speed up to a light hop on the standing leg while keeping the cross-body crunch.
In a workout
Do 16 reps per set (8 per side), alternating, for 2-3 sets.
Safety: If your balance is unsure, stand next to a wall, and stop if you feel pain in your back or hips.
Questions
Do standing knee to elbows work the abs?
Yes. The cross-body crunch works your obliques and the rest of your core, and your hip flexors lift the knee.
Do my knee and elbow have to touch?
No. Bring them as close as you can while you stay tall. Range improves with practice.
Is this a good option if I cannot get on the floor?
Yes. It trains your core while you stand, so you do not need to lie down.
