Skip to main content
Back

Criss Cross Elbow To Knee

The Criss Cross Elbow to Knee trains your abs through controlled rotation, improving core strength, balance and coordination.

Ab exercises
Abs
Bodyweight exercises equipment
Bodyweight exercises
Fatigue level
Low 2/3 High
Criss Cross Elbow To Knee
Add to Workout

Criss Cross Elbow To Knee

Build
·

The Criss Cross Elbow to Knee is a rotational core exercise performed on your back, bringing one elbow toward the opposite knee in a controlled twisting motion. This diagonal pattern directly loads the obliques while the rectus abdominis maintains trunk flexion throughout. Exercises involving trunk rotation and hip-to-shoulder coordination recruit the obliques and deep core stabilisers more effectively than straight-line crunching movements (Ekstrom et al., 2007).

Lie face up with your hands behind your head and lift your shoulder blades off the floor. As one knee draws in, rotate your opposite elbow toward it while extending the other leg. Alternate sides in a smooth, pedalling rhythm. Avoid pulling on your neck; the rotation should come from your ribcage. Maintaining a steady tempo keeps the core under tension for the entire set.

This bodyweight exercise requires no equipment and suits any experience level. Programme it in core circuits for sets of 10 to 15 reps per side. Pairing rotational work like this with other resistance modalities creates well-rounded core development that supports performance across physical activities (Liu et al., 2024). To increase difficulty, slow each rep down or hold the twisted position for a one-second count.

Content follows our evidence-based methodology
Report an issue

Thank you for your feedback!

Technique and form

How to perform the Criss Cross Elbow To Knee

  1. Lie on your back with your hands behind your head, elbows wide, and knees bent at 90 degrees with your feet elevated off the floor.
  2. Engage your core by drawing your navel toward your spine and slightly pressing your lower back into the floor.
  3. Exhale as you simultaneously lift your right shoulder blade off the floor while rotating your torso to bring your right elbow toward your left knee.
  4. As you rotate, extend your right leg straight out at about a 45-degree angle while keeping it off the floor for balance and increased challenge.
  5. Inhale as you return to the starting position, bringing both knees back to the 90-degree position and your shoulders back to the floor.
  6. Exhale and rotate to the opposite side, bringing your left elbow to your right knee while extending your left leg.
  7. Maintain a consistent pace throughout the movement, focusing on controlled rotation rather than speed.
  8. Keep your elbows wide and neck relaxed throughout the exercise, avoiding pulling on your head or straining your neck.

Important information

  • Make sure your movements originate from your core, not from pulling your neck or jerking your legs.
  • Keep your lower back pressed into the floor throughout the entire exercise to protect your spine.
  • If you experience any neck strain, try placing your tongue on the roof of your mouth to help stabilize neck muscles.
  • For beginners, you can keep both feet on the floor until you build enough core strength to perform the exercise with feet elevated.
Criss Cross Elbow To Knee — Step 1
Criss Cross Elbow To Knee — Step 2

Common Mistakes: Criss Cross Elbow To Knee

Rounding your upper back

Keep your chest up and shoulders pulled back. A rounded back shifts the load away from the target muscles and strains your spine.

Jerking the weight up

Swinging or jerking uses momentum instead of muscle. Use a weight you can control through the full range of motion.

Forgetting to breathe

Exhale during the contraction and inhale as you lower. Steady breathing helps you maintain core engagement.

Pulling on your neck

Keep your hands light behind your head or across your chest. Yanking on your neck causes strain and doesn't help your abs.

Not using full range of motion

Go through the complete movement from start to finish. Partial reps give partial results.

Benefits of the Criss Cross Elbow To Knee

Works multiple muscles at once

The Criss Cross Elbow To Knee targets your side core muscles (obliques) and abdominal muscles, making it an efficient exercise that trains several important muscle groups in one movement.

Compound movement for real-world strength

Because the Criss Cross Elbow To Knee uses multiple joints and muscles together, the strength you build transfers directly to everyday activities and sports performance.

Strengthens your core foundation

A stronger core improves your posture, protects your lower back, and makes you more stable during every other exercise you do.

Equipment advantage

Using your own bodyweight makes this exercise accessible anywhere without equipment, giving you a training benefit that's hard to replicate with other setups.

Train anywhere

The Criss Cross Elbow To Knee can be done at home with minimal or no equipment, making it easy to stay consistent even when you can't get to the gym.

Muscles Worked: Criss Cross Elbow To Knee

The Criss Cross Elbow To Knee is a compound exercise that engages multiple muscle groups working together. Here's how each muscle contributes to the movement.

Primary muscles

Obliques — Your side core muscles (obliques) resist rotation and keep your torso steady. These are the main muscles doing the heavy lifting during the Criss Cross Elbow To Knee.

Abs — Your abdominal muscles brace your core and keep your spine safe. This is the main muscles doing the heavy lifting during the Criss Cross Elbow To Knee.

The Criss Cross Elbow To Knee primarily works 2 muscles with 0 supporting muscle assisting the movement.

Muscles worked during the Criss Cross Elbow To Knee

FAQ - Criss Cross Elbow To Knee

What muscles does the Criss Cross Elbow to Knee exercise target?

The Criss Cross Elbow to Knee primarily targets the rectus abdominis and obliques. The rotational component also activates the deep transverse abdominis more effectively than standard crunches, creating comprehensive core development.

How can I modify this exercise if I'm a beginner?

Beginners can start with a partial squat depth and press lighter weights or no weights at all. You can also separate the movements initially, mastering the squat first, then the overhead press, before combining them into one fluid motion.

What are the most common form mistakes to avoid?

The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.

How often should I incorporate Criss Cross Elbow to Knee into my routine?

Include this exercise 2-3 times weekly with at least 24 hours of recovery between sessions. For optimal results, perform 2-3 sets of 12-20 repetitions as part of a comprehensive core routine that includes other movement patterns for balanced development.

Can this exercise help with lower back pain?

When performed correctly, this exercise can strengthen the core muscles that support your spine, potentially alleviating some types of back pain. However, if you have existing back issues, consult with a healthcare professional before attempting this movement, and always prioritize proper form over repetition count.

Scientific References

Effects of autoregulated and non-autoregulated blood flow restriction on vastus medialis oblique responses during low-load resistance exercise

Moghaddam M, Rabel MC, Werner T, et al. · Front Sports Act Living (2025)

Resistance training modalities: comparative analysis of effects on physical fitness, isokinetic muscle functions, and core muscle biomechanics

Liu P, Yuan H, Lu Y, et al. · Front Physiol (2024)

Electromyographic analysis of core trunk, hip, and thigh muscles during 9 rehabilitation exercises

Ekstrom RA, Donatelli RA, Carp KC · J Orthop Sports Phys Ther (2007)

Sources are peer-reviewed academic publications from PubMed.

Built for progress

Take the guesswork out of training

Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.

Pre-register now
Find out more
Reviewer 1 Reviewer 2 Reviewer 3 Reviewer 4 Reviewer 5
Be among the first to join!
GrabGains workout plans