Elbow-To-Knee

Setup

1. 01Lie on your back with knees bent and feet flat.
2. 02Cross one ankle over the opposite knee, opening that hip.
3. 03Place the fingertips of the working side lightly behind the ear.
4. 04Press the lower back gently toward the floor.

Execution

1. 01Exhale and curl the torso up while rotating the working shoulder across.
2. 02Drive the elbow toward the opposite knee resting on the crossed leg.
3. 03Pause briefly with the obliques fully contracted.
4. 04Lower under control and complete all reps before switching sides.

Checkpoints

• -The shoulder travels across the body, not just the elbow.
• -The hips stay square on the floor.
• -Hand contact on the head stays light.
• -Each rep gets a distinct top pause.

Common mistakes

• -Pulling the neck to fake range of motion.
• -Rocking the hips to swing the torso across.
• -Racing through reps with no contraction at the top.
• -Letting the crossed leg do the work by pulling the knee in.