Seated Side Crunch Elbow To Knee On Chair

Muscles worked

Setup

1. Sit upright on the edge of a stable chair with your feet flat on the floor, hip-width apart.
2. Engage your core and place your fingertips lightly behind your ears with elbows flared out to the sides.
3. Ensure your spine is neutral, your chest is lifted, and your weight is centered.

How to do it

1. Exhale as you lift your right knee toward your chest while simultaneously rotating your torso to bring your left elbow toward the rising knee.
2. Inhale as you slowly return to the starting position with control, resetting your posture before the next rep.
3. Repeat the movement on the opposite side, bringing your right elbow toward your left knee in an alternating pattern.
4. Maintain a controlled tempo, focusing on the contraction of the abdominal wall rather than momentum.

Form checklist

• Rotate from your waist and obliques rather than pulling on your neck with your hands.
• Keep your chest open and avoid rounding your upper back or shoulders forward.
• Lift the knee high enough to feel the lower abs and quadriceps engage.
• Keep the stationary foot firmly planted on the ground for stability.

Pro tips

• Think about bringing your shoulder toward the opposite hip, rather than just the elbow, to ensure full trunk rotation.
• Pause for one second at the peak of the contraction to maximize the mind-muscle connection with the obliques.

Make it harder

• Perform all repetitions on one side before switching to the other to increase localized muscle fatigue.
• Hover the non-working foot slightly off the floor throughout the set to keep the core and hip flexors constantly engaged.

Frequently asked

What muscles does the seated side crunch elbow to knee on chair work?

The seated side crunch elbow to knee on chair primarily targets the abs and obliques.

What equipment do you need for the seated side crunch elbow to knee on chair?

The seated side crunch elbow to knee on chair requires no equipment — just your body weight.

Is the seated side crunch elbow to knee on chair good for beginners?

The seated side crunch elbow to knee on chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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