Crunch Elbow to Knee Touch
The crunch elbow to knee touch is a rotational crunch variation that targets the abs and obliques by bringing the opposite elbow and knee together at the top of each crunch. The twisting motion increases oblique engagement compared to a standard crunch.
How to do it
- Lie flat on your back with your knees bent and feet flat on the floor.
- Place your hands behind your head and lift your shoulder blades off the floor.
- As you crunch upward, bring your right elbow and left knee toward each other until they touch.
- Lower back down and repeat on the other side.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your lower back pressed flat against the floor.
- Exhale as you lift your shoulder blades and twist.
- Focus on bringing your ribs toward your hips rather than pulling on your neck.
- Move in a slow, controlled rhythm instead of using momentum.
Breathing: Exhale deeply as you crunch up and twist to touch elbow to knee, and inhale slowly as you return to the starting position.
Common mistakes
- Pulling on the neck with hands can cause muscle strain and distracts from abdominal engagement.
- Rushing through repetitions uses momentum rather than core strength, reducing effectiveness.
- Allowing the lower back to arch off the floor reduces ab activation and can cause lower back discomfort.
Muscles worked
Primary: abs. Secondary: obliques, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per side, rest 60 s
Lose weight
3 sets × 12–15 reps per side, rest 45–60 s
Build muscle
3–4 sets × 10–12 reps per side, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp neck or lower back pain, stop immediately and ease off the movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should my elbow actually touch my knee?
Aim for a close touch, but focus more on the twisting motion and muscle contraction rather than forcing contact at the expense of good form.
Why do I feel this in my neck?
Neck strain usually happens when you pull your head up with your hands. Rest your head lightly in your fingertips and lift using your upper abs.
How many times a week should I do core exercises?
Doing core work 2 to 3 times per week is plenty for most beginners to build strength and endurance while allowing adequate recovery.