Lying Elbow to Knee

Instructions

1
Lie supine on floor with knees bent at approximately 90 degrees, feet flat on ground hip-width apart, hands placed behind head with fingers lightly touching temples
2
Engage core and prepare for movement by pressing lower back slightly into floor to maintain neutral spine alignment throughout exercise
3
Slowly lower upper body back toward floor in controlled manner, allowing abdominal muscles to lengthen while maintaining steady breathing, returning to starting position
4
Drive elbows forward and lift shoulder blades off floor by contracting rectus abdominis, bringing chest toward knees in a crunching motion, pause briefly at top, then return to starting position
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius, Transverse Abdominis
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Lying Elbow to Knee because it challenges the Rectus Abdominis through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Waist region.

Benefits

  • Improves overall Waist stability and proprioception during heavy loads.
  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.

Common Mistakes

  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Sartorius, Transverse Abdominis to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Lying Elbow to Knee
  • Cable Lying Elbow to Knee
  • Banded Lying Elbow to Knee

Beginner Tips

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

Frequently Asked Questions