Twisting Elbow to Knee
Easy
Also known as: Bicycle Crunch · Lying Bicycle Crunch
Expert Advice
If your lower back arches as you straighten a leg, extend it higher above the floor. Lower the leg only as far as you can without losing back contact.
How-to-do Steps
- Lie on your back with hands behind your head and elbows spread.
- Lift your shoulders and bend both knees, keeping both feet off the floor.
- Bring your right elbow toward your left knee while extending your right leg.
- Pass through center, keeping your shoulders raised and both feet off the floor.
- Bring your left elbow toward your right knee while extending your left leg.
- Continue alternating sides, counting each elbow-toward-knee movement as one repetition.
Common Mistakes
- Pulling your head forwardFix: let your hands support your head without tugging.
- Moving only your elbowsFix: rotate your chest rather than forcing elbow-to-knee contact.
Coach Cues
Turn your chestKeep both feet hoveringSwitch sides smoothly
Short reminders to keep in mind during every set.
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Muscles Worked
Twisting Elbow to Knee primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs80%
Secondary
Quads20%
Equipment
Body Weight
Exercise Type
Strength
Why Level 2?
Easy
Requires coordinating opposite limbs while maintaining a raised torso and controlling the lower back.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Variations
Easier Variation
Frequently Asked Questions
What muscles does Twisting Elbow to Knee work?
Twisting Elbow to Knee primarily targets the Abs. Secondary muscles involved include Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Twisting Elbow to Knee?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Twisting Elbow to Knee suitable for beginners?
Yes, Twisting Elbow to Knee is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Twisting Elbow to Knee?
Pulling your head forward: let your hands support your head without tugging. Moving only your elbows: rotate your chest rather than forcing elbow-to-knee contact.
