How to Complete an Elbow Knee Crunch

How to Complete an Elbow Knee Crunch 


What is a Knee Crunch 


The Knee Crunch is an abdominal exercise that targets your rectus abdominis muscle (commonly referred to as “abs”). Here are the steps to perform the exercise:

  1. Lie flat on your back on an exercise mat or the floor with your knees bent and your feet flat on the ground.

  2. Place your hands behind your head, interlocking your fingers or placing them gently behind your ears.

  3. Slowly lift your head, shoulders, and upper back off the ground by contracting your abs. Keep your chin tucked into your chest to avoid straining your neck.

  4. As you lift your upper body, bring your right elbow towards your left knee and simultaneously bring your left knee towards your right elbow, creating a crunching motion.

  5. Hold the crunch for a second or two, then lower your upper body and your leg back down to the starting position.

  6. Repeat on the other side, bringing your left elbow towards your right knee and vice versa.

  7. Continue alternating sides for the desired number of repetitions.

Remember to exhale as you lift your upper body and inhale as you lower it back down. Also, try to keep your lower back pressed into the ground throughout the exercise to avoid arching your back.

The Benefits of the Knee Crunch Are The Following:

  1. Strengthening of the rectus abdominis: The primary benefit of the Knee Crunch is that it targets and strengthens your rectus abdominis muscle, which is the muscle responsible for creating the “six-pack” appearance.

  2. Improved core stability: The Knee Crunch also helps to improve core stability by working the muscles in your lower back and abs.

  3. Better posture: Strengthening your core can also help to improve your posture, as your core muscles help to support your spine and keep your body upright.

  4. Increased flexibility: By bringing your knee to your elbow, the Knee Crunch exercise can help to improve the flexibility in your hips and lower back.

  5. Reduced risk of injury: A strong core can help to reduce the risk of injury during physical activity or in everyday life by providing better stability and support to your body.

Overall, the Knee Crunch is an effective exercise for strengthening and toning your abs, improving core stability, and promoting better posture and flexibility.


How Many Reps of Knee Crunch Exercise Should I Perform?

The number of reps of the Knee Crunch exercise you should perform depends on your fitness level and goals. Here are some general guidelines:

  1. Beginners: If you are new to exercising or the Knee Crunch, start with 10-12 reps per set and perform 1-2 sets. Rest for 30-60 seconds between sets.

  2. Intermediate: If you have been exercising regularly and are comfortable with the Knee Crunch, aim for 15-20 reps per set and perform 2-3 sets. Rest for 30-60 seconds between sets.

  3. Advanced: If you are experienced with the Knee Crunch and want to challenge yourself, aim for 25-30 reps per set and perform 3-4 sets. Rest for 30-60 seconds between sets.


Remember to listen to your body and adjust the number of reps and sets based on how you feel. If you experience pain or discomfort, decrease the number of reps or stop the exercise altogether. On the other hand, if the exercise feels too easy, increase the number of reps or try adding weights to make it more challenging.

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