Standing Elbow to Knee Crunch
The Standing Elbow to Knee Crunch is a functional core exercise that targets the abdominals and obliques while improving balance and coordination. By driving one knee up to meet the opposite elbow from a standing position, this low-impact movement effectively engages the core without requiring you to get on the floor.
The AI optimizes this balance-dependent exercise by tracking your RPE and session duration to detect fatigue before your stability is compromised. If you have a history of lower back pain or tight hip flexors tracked in your profile, the app can intelligently suggest floor-based regressions to protect your spine. Furthermore, by analyzing your recovery metrics like HRV and sleep, the AI adjusts the volume of this standing drill to ensure you stimulate your core without overstressing your central nervous system.
Form Cues
- Stand tall with feet shoulder-width apart and hands behind your head
- Exhale sharply as you twist your torso to bring one elbow toward the opposite knee
- Engage your core muscles before lifting your leg to maintain stability
- Squeeze your obliques hard at the top of the movement
- Return your foot to the floor with control before switching sides
- Don't pull on your neck or head with your hands
- Don't round your lower back excessively to force the elbow to the knee
- Don't rely on momentum to swing your leg up
- Don't let your standing knee collapse inward
Common Mistakes
- Yanking the neck forward
- Rushing through reps with poor balance
- Insufficient torso rotation
- Lack of core engagement
- Holding breath during exertion
Muscles Worked
This exercise primarily targets the rectus abdominis and the internal and external obliques through a combination of spinal flexion and rotation. It also significantly engages the hip flexors to lift the knee and utilizes the glutes and lower back muscles to stabilize the standing leg.
Primary
Secondary
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