Oblique Crunch Opposite Elbow To Knee

Muscles worked

Setup

1. Lie flat on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
2. Place your fingertips lightly behind your ears, keeping your elbows flared out wide to the sides.
3. Engage your core by pressing your lower back firmly into the floor to eliminate any arch.

How to do it

1. Exhale as you lift your head and shoulders off the mat, rotating your torso to bring your right elbow toward your left knee.
2. Simultaneously lift your left knee toward your chest, meeting the elbow at the peak of the contraction.
3. Inhale as you slowly lower your upper body and foot back to the starting position with a controlled 2-second tempo.
4. Repeat the movement on the opposite side, bringing your left elbow toward your right knee in an alternating fashion.

Form checklist

• Keep your lower back glued to the floor throughout the entire movement.
• Lead with your shoulder rather than just your elbow to ensure full trunk rotation.
• Avoid pulling on your head or neck; your hands should only provide light support.
• Keep your elbows wide and out of your peripheral vision to maximize oblique engagement.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are pulling your ribcage toward the opposite hip bone.
• Pause for a split second at the top of the crunch to maximize the peak contraction of the obliques.

Make it harder

• Perform the movement with both feet elevated in a tabletop position (90-degree bend) throughout the set.
• Extend the non-working leg straight out to hover just above the floor as you crunch toward the opposite side.

Frequently asked

What muscles does the oblique crunch opposite elbow to knee work?

The oblique crunch opposite elbow to knee primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the oblique crunch opposite elbow to knee?

The oblique crunch opposite elbow to knee requires no equipment — just your body weight.

Is the oblique crunch opposite elbow to knee good for beginners?

Yes. The oblique crunch opposite elbow to knee is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals