Core · Bodyweight
Elbow to Knee
How to do the elbow to knee, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Lie on your back with your hands behind your head and legs extended. Crunch up and rotate, bringing one elbow toward the opposite knee as you draw that knee in. Lower back down and repeat to the other side in a controlled, alternating rhythm.
- 1Feel your obliques twist and contract as elbow meets opposite knee
- 2Pull with your core, not your neck or arms
- 3Keep a steady, controlled tempo as you alternate sides
Common mistakes
- Don't yank on your head or neck with your hands
- Avoid rushing through reps with momentum instead of muscle
- Don't let your lower back arch up off the floor
Muscles worked
The elbow to knee mainly works the obliques and upper abs, with the lower abs and hip flexors assisting.
- ObliquesPrimary
- Upper AbsPrimary
- Lower AbsSupport
- Hip FlexorsSupport
- QuadsMinor
Kovo programs the elbow to knee for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.