Exercise guide
Cross Body Elbow To Knee Side To Side Hop
- Intermediate
- Compound
- Rep-based
- Lower legs
- Shoulders
- Upper legs
- Waist
This dynamic, high-intensity exercise combines lateral explosive power with core rotation to target the obliques, glutes, and quadriceps. It effectively builds coordination and cardiovascular endurance while strengthening the entire midsection through rotational tension.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet hip-width apart and knees slightly bent.
- Place your hands behind your head with elbows flared out or held at chest height.
- Engage your core and shift your weight slightly to one side to prepare for movement.
How to do it
- Explode laterally to one side, landing softly on the outside leg while absorbing the impact into a shallow squat.
- Immediately drive the opposite knee up and across your body while rotating your torso to bring the opposite elbow toward the knee.
- Exhale forcefully during the rotation to maximize abdominal contraction and oblique engagement.
- Push off the standing leg to hop back to the starting side and repeat the movement in a continuous, alternating pattern.
Form checklist
- Land softly on the mid-foot to absorb impact and protect the joints.
- Rotate from the mid-back (thoracic spine) rather than just pulling your elbow forward.
- Keep your chest upright and avoid rounding your spine during the cross-body crunch.
- Maintain a steady, rhythmic tempo without pausing between the hop and the rotation.
Pro tips
- Focus on the mind-muscle connection by squeezing your obliques at the peak of the knee drive.
- Think about bringing your ribcage toward your opposite hip for deeper core engagement rather than just touching elbow to knee.
Make it harder
- Increase the lateral distance of the hop to challenge glute power and single-leg stability.
- Increase the speed of the movement to elevate the heart rate and turn it into a high-intensity cardio burst.
Frequently asked
- What muscles does the cross body elbow to knee side to side hop work?
- The cross body elbow to knee side to side hop primarily targets the abs, glutes, obliques, and quadriceps, and also works the hip flexors and serratus anterior as secondary muscles.
- What equipment do you need for the cross body elbow to knee side to side hop?
- The cross body elbow to knee side to side hop requires no equipment — just your body weight.
- Is the cross body elbow to knee side to side hop good for beginners?
- The cross body elbow to knee side to side hop is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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