Instructions

1

Stand with feet shoulder-width apart, knees slightly bent, arms positioned near head with elbows bent and hands near temples or behind head

2

Engage core muscles and prepare for explosive upward movement, maintaining neutral spine alignment with slight forward lean

3

Lower body by extending the torso and returning to standing position with controlled movement, allowing abdominal muscles to lengthen

4

Explosively jump upward while simultaneously crunching the abdominal muscles, bringing knees toward chest or pulling elbows toward knees in a twisting motion, landing with control and returning to start position

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESObliquus Externus, Obliquus Internus, Transversus Abdominis, Hip Flexors

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

When programming for Rectus Abdominis growth, the Ear to Knee Side Bend stands out as a highly efficient Stretching choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.
Acts as a highly scalable Stretching movement, perfect for both beginners and elite athletes.

Pro Tips

If you feel this primarily in your joints rather than the Rectus Abdominis, instantly lower the weight and readjust your Body weight setup.

Exercise Variations

Dumbbell Ear to Knee Side Bend
Cable Ear to Knee Side Bend
Banded Ear to Knee Side Bend

Beginner Tips

If you are new to the Ear to Knee Side Bend , focus on mastering the movement pattern with zero weight before adding Body weight.

Ear to Knee Side Bend