Squat And Double Knee To Elbow

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
2. Place your fingertips behind your ears with your elbows flared out wide in a 'prisoner' position.
3. Engage your core and pull your shoulder blades back to maintain a tall, upright posture.

How to do it

1. Inhale as you lower your hips back and down into a squat until your thighs are at least parallel to the floor.
2. Exhale and drive through your heels to return to a standing position.
3. Immediately shift your weight to the left leg and drive your right knee up toward your right elbow twice in a quick, pulsing 'double crunch' motion.
4. Return your right foot to the floor and repeat the sequence, alternating the double knee drive to the left side after the next squat.

Form checklist

• Keep your chest lifted and avoid rounding your lower back during the squat.
• Ensure your knees track in line with your toes and do not cave inward.
• Focus on bringing the knee to the elbow by crunching the side of your torso, rather than pulling your head down.
• Maintain balance on the standing leg by keeping a slight bend in the knee and gripping the floor with your foot.

Pro tips

• Exhale forcefully on each of the two knee drives to deepen the contraction of the obliques.
• Keep your elbows pulled back throughout the entire movement to prevent neck strain and keep the chest open.
• Transition smoothly from the squat to the knee drive to maintain momentum and increase the metabolic demand.

Make it harder

• Add a jump at the top of the squat before performing the double knee drive to increase explosive power.
• Hold a light dumbbell in each hand at shoulder height to add resistance to both the squat and the core rotation.

Frequently asked

What muscles does the squat and double knee to elbow work?

The squat and double knee to elbow primarily targets the glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the squat and double knee to elbow?

The squat and double knee to elbow requires no equipment — just your body weight.

Is the squat and double knee to elbow good for beginners?

The squat and double knee to elbow is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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