Medicine Ball Elbow to Knee
The medicine ball elbow to knee is a weighted core exercise that targets the abs and obliques. Combining a knee tuck with a weighted crunch provides rotational and flexion demand across the entire core.
How to do it
- Lie on your back with your knees bent and holding a medicine ball with both hands.
- Lift your shoulders off the ground and extend your legs slightly.
- Bring one knee toward your chest while simultaneously bringing the medicine ball toward that knee.
- Return to the starting position and repeat on the opposite side.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your lower back pressed firmly into the floor.
- Exhale as you crunch your shoulder toward your knee.
- Move with control rather than using momentum.
- Keep the medicine ball close to your chest when starting.
Breathing: Exhale deeply as you bring your elbow and knee together, and inhale as you return to the starting position.
Common mistakes
- Pulling on your neck with your hands strains the cervical spine and reduces ab engagement.
- Rushing through the reps relies on momentum instead of muscle strength.
- Allowing the lower back to arch off the floor reduces core tension and can cause lower back discomfort.
Muscles worked
Primary: abs. Secondary: obliques, hip flexors.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps per side, rest 60 seconds
Lose weight
3 sets x 12-15 reps per side, rest 45 seconds
Build muscle
3-4 sets x 8-12 reps per side, rest 60 seconds
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel any sharp lower back pain, stop the exercise and rest.
- If you experience neck strain, support your head gently or practice without the weight first.
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
Where should I feel this exercise?
You should feel your abdominal muscles and obliques working to lift your upper body and pull your knee in.
How heavy should the medicine ball be?
Start with a light medicine ball or even just your body weight to master the form before adding more load.
Why does my lower back hurt during this movement?
If your lower back arches away from the floor, your core loses tension. Try keeping your lower back pressed down and reduce your range of motion.