Elbow to Knee Crunch
The Elbow to Knee Crunch is a dynamic core exercise that targets the upper abs and obliques by combining a standard crunch with a torso twist. This movement builds rotational core strength and improves coordination between the upper and lower body.
Iridium tracks your RPE and rep counts relative to body weight to ensure progressive overload on this fixed-resistance movement. Because this exercise targets the obliques via rotation, the AI reviews your 7-day training history to prevent redundant fatigue if you have recently performed heavy twisting or stabilization work.
Form Cues
- Press your lower back firmly into the floor throughout the set
- Rotate your entire ribcage towards the knee, not just your arms
- Exhale sharply as you crunch and twist
- Pause briefly at the point of maximum contraction
- Keep your elbows wide and chest open
- Don't pull on your neck or head with your hands
- Don't allow your lower back to arch off the floor
- Don't use momentum to swing your body up
- Don't bring your elbow to the knee by closing your shoulders
Common Mistakes
- Yanking on the neck
- Twisting arms instead of torso
- Rushing the tempo
- Arching the lower back
- Holding breath during exertion
Muscles Worked
This exercise primarily targets the rectus abdominis through spinal flexion and the internal and external obliques through rotation. The hip flexors act as secondary movers to bring the knee toward the chest, creating a comprehensive core contraction.
Primary
Secondary
Get Personalized Coaching for Elbow to Knee Crunch
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.