Lying Elbow To Knee
Lying Elbow To Knee Exercise Description
Lying Elbow to Knee (often called the bicycle crunch) is a bodyweight core exercise that trains trunk flexion and rotation. It primarily targets the rectus abdominis and the external/internal obliques, with the hip flexors assisting as the knee draws toward the torso. The goal is to lift the shoulder blades and rotate the ribcage toward the opposite knee while keeping the lower back lightly pressed to the floor. Performed with controlled motion and a neutral neck, it builds abdominal control through a large, coordinated range of motion. Keeping the elbows wide and rotating from the torso—rather than pulling on the head—helps direct the work to the abdominal wall.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major, Rectus Femoris
- Stabilizing Muscles: Multifidus, Quadratus Lumborum, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Side Abs, Side Abs, Stomach
- Movement Direction: Rotational
- Muscle Position: Anterior, Lateral
- Gender: Male
How To Do The Lying Elbow To Knee Exercise
‘- Lie supine with knees bent to 90° and hips stacked over knees (tabletop). Fingertips lightly behind ears; elbows open and wide.
– Posteriorly tilt the pelvis to “zip” the ribcage toward the pelvis and brace the abdominal wall; gently press the low back into the floor.
– Lift the head and shoulder blades off the floor, keeping the neck long and gaze toward the ceiling.
– Exhale: draw the right knee toward the chest while extending the left leg to about 45°; rotate the torso to bring the left shoulder toward the right knee.
– Keep elbows wide; rotate from the ribcage and shoulders, not from the elbows or neck.
– Inhale to pass through center while maintaining the shoulder blades lifted and the low back braced.
– Exhale and switch: draw the left knee in, extend the right leg, and rotate the right shoulder toward the left knee.
– Move in a smooth, controlled rhythm, keeping hips stable and avoiding excessive arching of the lower back.
– If the low back lifts or the neck strains, reduce the range: keep both knees bent, reach legs higher, or briefly rest the head.
Lying Elbow To Knee Tips
‘- Start lying in tabletop with hips stacked over knees and knees bent to 90°.
– Place fingertips lightly behind your ears and keep the elbows open and wide.
– Posteriorly tilt the pelvis to “zip” the ribcage toward the pelvis and gently press the low back into the floor before you start moving.
– Lift the head and shoulder blades off the floor while keeping the neck long and your gaze toward the ceiling.
– On each exhale, draw one knee toward the chest, extend the opposite leg to about 45°, and rotate the torso to bring the opposite shoulder toward the bent knee.
– Rotate from the ribcage and shoulders, not by pulling with the elbows or straining the neck.
– Inhale as you pass through center, keeping the shoulder blades lifted and the low back braced.
– Move in a smooth, controlled rhythm, keeping the hips stable and avoiding excessive arching of the lower back.
– If the low back starts to lift, reduce the range by keeping both knees bent or reaching the legs higher.
– If the neck begins to strain, briefly rest the head before continuing.
Lying Elbow To Knee Beginner Introduction
Lying Elbow to Knee, often compared to a bicycle-style crunch, is a no-equipment core exercise that combines curling and twisting of the torso. The movement centers on the abs and side abs, with the hip flexors helping as each leg travels in and out. From a face-up position with the legs lifted, the upper body rises so the ribs and shoulders turn toward the opposite knee while the other leg lengthens away, creating a sweeping, alternating action through the midsection.
Attention to body position is a key theme in this exercise. The lower back rests gently into the ground, the neck stays long, and the elbows remain open so the effort comes from the trunk rather than from tugging on the head. Each repetition links a steady twist with an extended reach of the leg, encouraging controlled rhythm instead of quick, jerky motions. Many beginners use a smaller motion or higher leg angle when the neck or lower back feels challenged, emphasizing comfort and precision as strength and coordination develop.