Lying Elbow to Knee

Setup

1. 01Lie on your back with knees bent and feet flat on the floor.
2. 02Place both hands lightly behind the ears without lacing the fingers.
3. 03Press the lower back gently toward the floor.
4. 04Lift the shoulder blades slightly off the floor to preload the abs.

Execution

1. 01Exhale and curl one elbow across toward the opposite knee.
2. 02Lift and drive that knee up to meet the elbow near the midline.
3. 03Squeeze the obliques briefly at the contact point.
4. 04Lower under control and repeat on the other side.

Checkpoints

• -Rotation comes from the trunk, not from tugging the head with the hands.
• -Lower back stays close to the floor throughout.
• -The knee and elbow meet over the torso, not off to one side.
• -Each rep gets a full exhale at the top.

Common mistakes

• -Pulling on the neck to fake range of motion.
• -Whipping the elbow across with momentum instead of curling the trunk.
• -Letting the resting foot push the hips off the floor.
• -Rushing reps so the obliques never get a real contraction.