Description

Knee to elbow is a dynamic full-body exercise that primarily targets the core muscles, the oblique abdominal muscles and the hip flexors. In this exercise, the knee is brought towards the opposite elbow while the body is stabilized. It promotes flexibility, agility and coordination while improving core strength and challenging the cardiovascular system. This exercise can be performed standing, in the plank position or as a mountain climber variation.

Exercise

Knee to Ellbow

Type: Bilateral Rest: 120s Equipment: Körpergewicht

Tutorial

1

Start in the high plank position. Your hands are directly under your shoulders, your body forms a straight line from your shoulders to your heels and your core muscles are tensed.
2

In a controlled movement, pull your right knee towards your left elbow while turning your upper body slightly. Make sure that your core remains activated and your lower back is stable.
3

Keep your elbow and knee close together without rounding your back.
4

Press your knee as close to your elbow as possible to maximize the engagement of the oblique abdominal muscles. Rotate your upper body slightly, but avoid moving your hips too much from the plank position.
5

Bring your leg back to the starting position (in the plank back to the extended plank position.

Tip

Make sure that your back remains straight and that you activate your core muscles throughout the exercise. Perform the movement slowly and in a controlled manner in order to effectively engage the muscles and protect the joints. Avoid rolling your shoulders forward. Exhale as you pull your knee towards your elbow and inhale as you return to the starting position.

Muscle groups

Primary

Abs (lateral)

Secondary

Tertiary

—

Equipment

Body weight

Description

Knee to Ellbow

Tutorial

Muscle groups

Equipment

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